EMOM 30:
A. 1 rope climb
B. 10 bench presses
C. 20 box jumps

Snatch:
5×2 power snatch

Squat:
5×2-3 front squat
*then 1×1 for one heavier single

WOD:
5 rounds
7 ohs 70/45kg
14 toes-to-bars
21 wall ball shots

WOD:
3x15min amrap, 5min rest between
A. 10 goblet squats 22,5/15kg + 8 burpee box get overs 120/100cm + 6 deadlifts 140/100kg
B. 9 chest-to-bars + 12 push-ups + 15 kb swings 24/16kg
C. 20 cal row + 20 wall balls + 60 double-unders + 20 wall balls

1RM clean & jerk

EMOM 20:
1 squat clean & jerk 80%

Handstand walk practice

WOD:
3 rounds
In a 2min window complete 500/400m row + amrap thrusters 42,5/30kg
-4min rest between rounds

Mobility

WOD:
3x10min amrap, 3min rest between
A. ”Cindy”
B. 10 burpee box jumps + 10 kb swings 24/16kg + 30 double-unders
C. 8 wall balls + 8 t2b + 8 power snatches 35/25kg