WOD1

5min AMRAP of:
12 Thrusters (42,5/30kg)
12 pull ups
rest 3min

WOD2

5min AMRAP of:
5 P. Cleans (60/40kg)
5 HSPU
rest 3min

WOD3

5min AMRAP of:
9 DL (100/70kg)
9 Burpee over Bar

Clean and Jerk

In 15min find max weight for:
2 Clean and Jerks

Deadlift

5 sets of:
5 DL
start @ 70% and work up

Barbell Cycling

4 sets of:
1min ME Cluster @ 60/40kg-70/47,5kg-80/55kg-90/60kg
rest 90sec.
- scale weight as needed to do TNG reps for first set and minimum 6 singles on last set -

Accessories

3 sets of:
10 alt. singe leg V-ups 8 tuck ups 6 Hollow rocks 10m seal walk
6-12 GHR
90sec. of gymn. swim