A) EMOM 10:
3 bench presses

B) EMOM 10:
6 pendlay rows

C) Amrap 12:
3 wall climbs
6 strict pull-ups
18 jumping squats

WOD:
400m run
21 pull-ups
9 thrusters
400m run
18 pull-ups
9 thrusters
400m run
15 pull-ups
9 thrusters
400m run
12 pull-ups
9 thrusters
400m run
9 pull-ups
9 thrusters
-60/40kg

A) 4 sets, E2M
1 muscle snatch + 3 hang muscle snatch

B) Amrap 20:
20 cal row
20 alt. db snatch
20 russian twist
20 db box step-up

WOD:
5x4min amrap, 2min rest between
200m run
20 split jumps
amrap ”Macho Man”

A) 4/3/2/4/3/2 back squat

B1) 3×8+8 deficit goblet curtsy lunge
B2) 3x30s+30s side plank

C1) 3×8+8 deficit single-leg romanian deadlift
C2) 3x30s hollow hold

A) 3×5 clean deadlift

B) 5 sets, 90s rest between
6 hang power clean 70/50kg
6 burpee box jumps 75/60cm
12 v-ups
18/15 cal row

A) EMOM 10:
4 bench press

B) 4×6-8 pendley row, 60s rest

C) Amrap 12:
10 pull-ups
20 wall balls
40 double-unders