Pull:
5×5 1 1/2 strict pull-ups

WOD:
50-40-30-20-10 wall balls
5-10-15-20-25 ring dips

Mobility

Clean:
Build to a heavy set of 3-position clean

E2MOM 20:
A. 21/17 cal row + amrap burpees over rower
B. amrap 7 thrusters + 14 box jumps
-52,5/35kg

Push:
5×5 strict hspu

WOD:
3 rounds
400m run
30 db snatch
30 steps oh lunges
-22,5/15kg

Pull:
4×1 deadlift

Accessory:
4×5+5 single arm bent row
100 reps reverse hyper

”Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
-Wear a 9/6kg vest if you have one

Pull:
6×2 deadlift

WOD:
1000m row
80 wall balls
60 bar facing burpees

EMOM 30:
A. 5 thruster
B. 40-60 du
C. 30s+30s side plank hold

Mobility