Shoulder Press 5,3,1x 75/85/95%

2 rounds
50cal row
10 cleans 60kg/45kg
50 cal airbike
10 cleans 60kg/45kg

in 30min: OHS 5-5-5, Front Squat 3-3-3, Back Squat 1-1-1

For strenght:
Dead lift 5x5

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Metcon(14)
50 med ball sit-ups 20/14
40 burpees over the bar
30 front squats 115/85
40 hrpu
50 med ball sit-ups 20/14

Metcon-comp (14)
50 ghdsu
40 burpees over the bar
30 front squat 145/105
40 c2b
50 cal row

Back sq(8)
3x2

Afterburner
2:00 min row/airdyne for cals

Finisher
2 min hamstring stretch per
25 cuff iso per
50 oblique crunch

Find your 1RM Back/Front Squat

Deadlift 5x75%, 3x85%,1x95%

Sots Press 3 x 5

Floor Press 5x75%, 3x85%, 1x95%

Squat snatch from blocks

4x 4 rep, 50%
4x 2rep, 75%