14min amrap:
7 squat clean 70/50kg
5 deficit hspu
3 rope climbs

20min amrap:
400m run
15 floor press 60/45kg
*right after metcon 10min to find 5RM weighted chin-up

Squat:
1RM overhead squat
5×8 back squat

WOD:
30 snatches 60/42,5kg
30 clean & jerk
-5min rest-
5 rounds
100 du
20 single-arm front rack lunges
-5min rest-
100 burpees
-every 2min perform 5 front squats

EMOM 10:
A. 3 weighted pull-up
B. 5 weighted ring dip

Partner WOD:
20min amrap
400m run
400m row

WOD:
4 rounds
10 squat clean 70/50kg
20 t2b
*after workout 10min to find 1RM squat clean

EMOM 10:
1 snatch balance

WOD:
3 rounds
400m run
10 ohs 60/42,5kg