Outdoor

Every 5 min for 25 min
12 DB Deadlifts (2x22,5/15kg)
10 DB STOH
200 m run
10 DB Devils Press
12 AirSquats

Scale to finish every set sub 3:00 min

Aerobic capacity

Amrap10
1200m run (3x400m)
Echo Bike or row for calories rest of the time

Rest 2 min

Amrap8
800m run (2x400m)
Echo Bike or row for calories rest of the time

Rest 2 min

Amrap6
400m run
Echo Bike or row for calories rest of the time

Overheadsquats

Every 90s for 12 sets

4 sets
3 Behind the neck Pushpress
1 OHS with 10s pause in bottom pos.

4 sets
2 Behind the neck Pushpress
1 OHS with 6s pause in bottom pos.

4 sets
1 Behind the neck Pushpress
1 OHS with 2s pause in bottom pos.

Snatch pulls

5-4-3-2-1 Snatch Pulls* (Build up weight)
* After each set of Clean pulls do 50m KB Crossover Carry then rest 60-90s

Front Squat

3 sets of:
6 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min

Snatch

Every 2min for 10min:

1 snatch lift off (2s hold below knee)
2 snatches from floor

Start @80% and work up by feel (no fails)

Backrack Reverse Lunges

3 sets of:
6-10 backrack reverse lunges
(1-2 RIR / rest 45s between legs)