A. In 8 min work your way up to 1RM Strict Barbell Press

B. AMRAP 18 min @80-90% effort
3 Push Press + 1 Push Jerk @your max lift in A.
6 Push-ups
9 One Ring Subinated Row
6/6 Single arm hanging DB snatch @ca. 22/14kg
25 Double-unders/35 Single-unders

In Teams Of 3
Row 10.000m
Do 300 Burpee's

Always one person on the Rower, one doing Burpee's and one Resting
*
TC 40 min

A. E2,5M x 4 sets (use first set as a warmup): 6 Tempo Back Squat, High or Low Bar (21X1); AHAFA + 6-8 Explosvie Box Jumps with powerlanding on the way up and down.

B. E3M x 3 sets: 5-7/5-7 Box Step Ups; AHAFA + 10- 15 Banded Good mornings + 20-30 sec Hollow or V-up hold

C. ALT. EMOM x 9 min:
C1) 30-40 Sec Isometric Squat hold
C2) 5-7/5-7 Lateral Lunges C4) 15-20 Situps w. weightplate above sholders