EMOM 32:
1. 15/12 cal row
2. 1 round of macho man
3. 120m shuttle run
4. 30-60 double-unders

A) 5×4 shoulder press 75-80%/1RM

B) with partner:
21-15-9
Dual dumbbell hang snatch 2×22,5/15kg
Burpees over partner
*after each set 200m run together

A) 4RM deadlift @ RPE 9/10
*then 3×4 85-90%

B) amrap 10:
24 steps walking lunge
12 toes-to-bars

A) 3x max reps strict pull-ups
*2:30 rest between sets

B) for time:
400m run +
5 rounds
10 box over jump
5 strict hspu
+ 400m run

A) 5×3 no contact squat snatch

B) 15-12-9-6-3
Overhead squat 42,5/30kg
*after each set 50 double-unders

EMOM 28:
1. 15/12 cal row
2. 9 deadlift + 6 hang power clean + 3 jerk
3. 15/12 cal row
4. 10 v-up

In teams of 3 for 30:00
A) cardio machine or run
B) rest
C) for time:
12 thruster
12 pull-up
6 thruster
6 pull-up
-42,5/30kg