15min amrap:
1 legless rope climb
10m hs walk
10 ring dips

Mobility

11min amrap:
200m run
12 chest to bar pull-ups
8 overhead squats 52,5/35kg

*immediately after amrap:
10min to find 4RM weighted chin-up

WOD:
5 rounds
7 deadlifts 120/80kg
10 handstand push-ups
13 burpee box jumps

Thruster:
EMOM 10
5 reps

Strict pull-up:
EMOM 10
5 reps

WOD:
10x3min on, 2min off, alternate between A and B
A. 400m run + 10 box jumps + amrap pull-ups
B. 400m run + 10 box jumps + amrap push-ups

EMOM 30:
A. machine
B. 10 wall balls + 10 db snatches 22,5/15kg
C. kb front rack carry 2×24/16kg

WOD:
10 rounds
10 sumo deadlift high pull
10 shoulder to overhead
-40/30kg