MegaWOD:

Build to a heavy set of 10 back squat in 15 minutes
+
5:00 rest
+
AMRAP 20:
10 thruster 42,5/30kg
10 bar over burpee
20 abmat sit-ups
20 pull-ups
+
5:00 rest
+
5 sets of:
20s row (hard)
40s rest

A. 5×5 sumo deadlift

B. You go, I go for 20:00
20m front rack walking lunge 2×22,5/15kg
16 v-up
12 wall ball

For 40 minutes:
2:00 machine
20 plank object pull through
15 ring row
2:00 machine
0:30 side plank R
0:30 side plank L

A. 3×3 strict chest-to-bar pull-up

B. AMRAP 20:
100 double-under
30 push-up
30 kettlebell swing 24/16kg

5 rounds
4 ring muscle-up
12 box over jump 75/60cm

A. Build to a heavy set of:
1 Squat clean + 2 Front squats + 1 Squat clean + 1 Jerk

B. For time:
30-20-10 Burpee pull-up
15-10-5 Power clean 70/47,5kg

WODliiga:

”Fran – Narf ”

For time :
21-15-9
Thrusters 42,5/30kg
Pull-ups
+
rest 1 minute
+
9-15-21
Pull-ups
Thrusters 42,5/30kg