”Macho Man”
EMOM 10:
3 power cleans
3 front squats
3 jerks
-70/47,5kg

Push:
3×3 shoulder press

Pull & push:
1. 4x30s on, 30s off
Elevated ring rows
2. 3min amrap
Nine-count push-ups

WOD:
6 rounds, 2min on, 1min off
A. Row
B. 30s double-unders, 30s abmat sit-ups

Mobility

Clean:
6×3 squat clean

10min amrap:
2 rope climbs
4 squat cleans 80/50kg
200m run

Push:
6×3 split jerk

WOD:
25 strict hspu
25 deadlifts 100/70kg
25 pull-ups
25 box jumps
25 burpees

Snatch:
6×3 squat snatch

Squat:
6×6 back squat

Snatch:
5×3 snatch pull

WOD:
8 rounds
200m sprint
200m jog
10 power snatches 42,5/30kg
10 box jumps
10 ring dips
-2min rest between rounds

EMOM 21:
A. Row
B. Amrap ”Macho Man”
C. Rest
-65/45kg