A) Build to a heavy 3 sumo deadlift in 10:00

B) 4 rounds for time:
15 thrusters 42,5/30kg
15 bar over burpees

A) 5 sets of:
5 ring dip
5 weighted pull-up
Rest 2:00

B) 4 rounds of:
1:00 push-up plank hold
5-4-3-2-1 power clean 42,5/30kg
5-4-3-2-1 push jerk 42,5/30kg

A) Low ring muscle-up practice

B) EMOM 12:
1. 45s row
2. 16 alt. back rack reverse lunges
3. 14 overhead squats
-42,5/30kg

A) build to a heavy 3 push jerk in 10:00

B) Amrap 3:00
400m run
20 wall ball
Remaining time amrap dumbbell snatches 22,5/15kg
Rest 3:00
Amrap 3:00
400m run
20 dumbbell snatch 22,5/15kg
Remaining time amrap wall balls

Amrap 30:00
200m run
20 deadlift 100/70kg
200m run
20 strict ring dip
200m run
20 strict pull-up
200m run
20 sit-up
200m run
20 front squat 2×22,5/15kg db or 2×24/16kg kb

A) build a heavy single front squat in 10:00

B) 4 rounds
200m run
15 wall ball
15 box jump
Rest 2:00 between rounds

A) 5 sets of:
6 ring dip
6 weighted pull-up

B) 21-15-9
Pull-up
Floor press 60/42,5kg
V-up