A. Paused back squat
3×3 RPE 6-7/10 all sets
*pause 2-3s at bottom

B. For time:
30 push-presses 35/25kg
30 knees-to-elbows
30 push-ups
+
Rest 3:00
+
3 rounds of:
10 push presses 35/25kg
10 knees-to-elbows
10 push-ups

A. 4×5 shoulder press
*RPE 8-9/10 each set, go every 2:30

B. AMRAP 5:
20 goblet squat 24/16kg
20 abmat sit-up
100m run
+
Rest 2:30
+
AMRAP 5:
12 goblet squat 24/16kg
12 abmat sit-up
100m run
+
rest 2:30
+
EMOM 9:
1. 30s hollow hold
2. 30 weighted russian twist
3. 20s L-hang

A. Power snatch practice

B. For time:
15-12-9 Hang squat clean 52,5/35kg
15-15-15 Ring dip
50-50-50 Double-under

AMRAP 60:
800m run
60 wall balls
40 push-ups
20 toes-to-bars
1 legless rope climb

A. 4 sets of:
8 sumo deadlifts
8 strict ring dips
*new set every 4:00, same weight each set

B. EMOM 16:
1. 15/12 cal row
2. 8 burpee box jump overs
3. 12 kettlebell swings 32/24kg

In teams of 3for 30 minutes:
A. 100m farmer carry 2×32/24kg
B. Calories on rower
C. Calories on bike/ski

Prehab
3-4 sets of:
10+10 single leg rdl paused @ bottom
10 hinged front raises

A. Build to a heavy 5 back squat @ RPE 10/10
*then 2×5 paused 65-70%

B. For time:
21-15-9
Push press 50/35kg
V-up
+
Rest 3:00
+
21-15-9
Push-up
Abmat sit-up