A. Strength and Skill

Bar rows and pushups

B. Workout

3 rounds
1 min wallsit
1 min bearcrawl
1 min Passive hang
1 min plank feet lift offs

A. Rower and Echo bike intervals

2 min on 1 min off for 10 sets (30 mins)

Alternate Rower and Echo bike

-> try to hold a consistent pace

A. Intervals

4 sets of:
2min on 2min off

8 Squat Snatches @60/40kg
16 C2B
8 STOH @60/40kg
ME Bar facing Burpees
Aim for max reps in each interval. Go really hard on the first round and see how close you can keep your score on the later ones.

B. Clean and Jerk

8-12 sets of:
1 Clean and Jerk @80-90%
rest 45sec. btw sets
Aim for no misses on these. Only work higher than 80% if you can maintain good form and are able to make the lift with no miss. Consider your fatigue from the intervals.

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at 1-2RIR for all sets.

B1. Dumbbell Romanian Deadlift 3 x 8-10

8-10 Dumbbell Romanian Deadlift
8-10 Dumbbell Romanian Deadlift
8-10 Dumbbell Romanian Deadlift

With controlled eccentric.

B2. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

B3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row