Treenit

WOD:
50 sdhp 24/16kg
50 box over jump
50 kettlebell swing
50 wall ball
50 ring dip
50 wall ball
50 kettlebell swing
50 box jump over
50 sdhp

A) Build to a heavy 8 back squat
*then 4×8 90%

B) 5 rounds
12 deadlift
9 hang power clean
6 shoulder to overhead
*rest 0:45 between rounds
**65/45kg

A) Build to a heavy 5
Pendlay row

B) Build to a heavy 5
Ring dip

C) AMRAP 20:
15 shoulder press
15 strict pull-up
10 push-up
10 ring row

A) Build to a heavy 6 in 5 lifts
Sumo deadlift, lift every 3:00

B) 3:00 on, 1:00 off x 4
a.
3 wall walks
6 shoulder to OH
9 toes-to-bars
6 shoulder to OH
3 wall walks
Remaining time double-unders
b.
Amrap burpees

For time:
10 power snatches
20 overhead squats
30 handstand push-ups
40 pull-ups
50 box over jumps
40 pull-ups
30 handstand push-ups
20 overhead squats
10 power snatches
-50/35kg

EMOM 40:
1. 14/11 cal row
2. 8 box step-overs 22,5/15kg
3. 14/11 cal bike/ski
4. 50 double-unders

A) Build a heavy 8 back squat
*then 3×8 90%

B) 5 rounds of:
12 deadlift
9 hang power clean
6 shoulder to overhead
*60/42,5kg
**Rest 1:00 between rounds