Treenit

Pull:
3RM weighted pull-up

Amrap 15:
2 rope climbs
5 strict handstand push-ups
8 power cleans 100/70kg

Squat:
1RM back squat

Not for time:
3 rounds
15 romanian deadlifts
15 front squats
25 sit-ups

WOD:
15min amrap
3 deadlifts 100/75kg
6 box step-ups
9 sit-ups

-5min rest-

15min amrap
3 power cleans 75/50kg
6 box jumps
9 v-ups

-5min rest-

15min amrap
3 shoulder to oh 50/35kg
6 burpee box jumps
9 toes-to-bars

Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

Handstand walk practice

WOD:
4 rounds
7 thrusters 60/42,5kg
14 pull-ups
21 bar over burpees

Mobility

WOD:
100m single-arm oh walking lunge 22,5/15kg
80 toes-to-bars
80 wall ball shots
100m single-arm oh walking lunge 22,5/15kg

WOD:
4 rounds
2min row
2min 20 push-ups + amrap rope climbs