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

Push and pull:
A. 4 sets
Max effort strict ring pull-ups
B. 4 sets
Max effort strict ring dips

WOD:
7 rounds, 90s on, 90s off
20 wall balls + amrap row

Mobility

Clean:
4 sets
1 power clean + 1 squat clean

WOD:
3 rounds
30 deadlifts
20 hang power cleans
10 jerks
-52,5/35kg

Push:
5×4 split jerk

WOD:
21-15-9
Front squat 60/40kg
Bar over burpee
Pull-up

Snatch:
5×4 squat snatch

Squat:
6×6 back squat

Snatch:
5×3 snatch pull

WOD:
4x8min on, 4min off:
A. 400m run, then amrap of
10 thrusters 35/25kg
15 pull-ups
20 kbs 24/16kg

B. 400m run, then amrap of
10 handstand push-ups
15 power snatch 35/25kg
20 air squats