EMOM 18:
A. Row
B. Macho Man
C. Rest

Pull & push:
1. 4 sets
Max effort ring pull-ups
2. 4 sets
Max effort strict ring dips

WOD:
7 rounds of 2min on, 2min off
200m run + amrap cal row/bike/ski

Mobility

Clean:
4 sets
1 power clean + 2 hang squat cleans

WOD:
50 deadlifts 60/40kg
50 lateral bar over burpees
50 db hang squat cleans 22,5/15kg
50 t2b

Push:
5×2 split jerk

WOD:
21-15-9
Box jump
Jerk
SDHP
-52,5/35kg

Snatch:
5×2 squat snatch

Squat:
6×6 back squat

WOD:
12min amrap
5 squat clean 100/70kg
10 deficit hspu
100 du

-5min rest-

12min amrap
10 steps reverse lunges 80/55kg
10 double kb/db clean & jerks
100 du

-5min rest-

12min amrap
10 front squats 65/45kg
20 deadlifts 65/45kg
100 du

WOD:
1 mile run
10 rounds
7 thrusters 35/25kg
7 pull-ups
7 burpees