split jerk max 40lb+2.5kg/ side

30-24-18 ghd hip extension ghd situps 15_12_9 power snatches (30kg) 2rounds+ 16

30 box jump-overs 30inch 150 air squats 1600 m run final remark: 16min20sec!!!!!!😊😊😊✅✅✅

20 mins' clock bike for distance -trade off as desired -every 2mins perform 20 double under (cannot pffff)

7 deadlifts 5 hang power cleans 3 bar muscleups-----pull up+ push up Tricky

deadlifts 5*5 224lb

8-hands free deadlifts 144lb farmers carry 60m 15kg db per side

30 clean and jerk (135lb) actual: 95 lb

cal row lateral burpees db snatches (50lb----in reality 10kg) Finish 4 rounds till cal row

1 rep of power clean 140lb 1 rep of muscle up (2 rep of pushups+ 2 rep of pullups) 7cal of bike add 1 rep per rounds till time expires. 5 rounds - 10 pull-ups -7kacl bike

three rounds for time 1000 meters row 80 air squart

5 rounds for time 2min bike 500m row

19kg