Treenit

AMRAP 20:
400m run
15m handstand walk
10 toes-to-bars

A. Squat clean and Jerk
Every 90s x 10 sets
1 rep 80-90%

B. Back squat
Build to a heavy 5 @ RPE 9/10
+3×5 85-90%

MegaWOD

AMRAP 10:
25 double-unders
5 bar facing burpees
5 power snatches 42,5/30kg
+
Rest 5:00
+
AMRAP 15:
50m + 50m 1-arm farmer carry 32/24kg
10 strict pull-ups
+
Rest 5:00
+
AMRAP 10:
9 front squats 80/60kg
15m handstand walk
21 toes-to-bars

A. Shoulder Press
Build to a heavy 1 + 2×1 90%

B. AMRAP 5:
5 deadlifts 120/80kg
7 handstand psuh-ups
9 box jump overs
+
Rest 2:00
+
For time:
15 deadlifts 120/80kg
20 handstand push-ups
25 box jump overs

With a partner for 45 minutes

A.
400m jog

B.
0:30 plank hold
10 down and ups
Remaining time crossovers

A. 3×10 Romanian deadlift

B. For time:
400m run
12 ring muscle-up
9 power snatch 60/42,5kg
60 wall ball
9 power snatch 60/42,5kg
12 ring muscle-up
400m run

A. Kipping handstand push-up practice

B. AMRAP 9:
12 overhead squat 42,5/30kg
9 bar over burpee
28 double-under