WOD:
3 rounds
2:00 shuttle run 10+10m
2:00 recovery row/bike
-2:00 rest-
3 rounds
1:30 shuttle run 10+10m
1:30 recovery row/bike

Push:
Build to a heavy 3 push jerk

WOD:
21-15-9
Power clean & jerk 52,5/35kg
*after each set 15m handstand walk

Squat:
Build to a heavy set of 5 back squat

WOD:
3 rounds
6 ring muscle-ups
8 power snatches 60/42,5kg
10 toes-to-bars
12 bar over burpees
10 toes-to-bars
8 power snatches
6 ring muscle-ups
*5min rest between rounds

WOD:
8 sets, new set every 3min
20/15 cal row
10 clean & jerks 52,5/35kg

WOD:
Amrap 7:
5 strict pull-ups
7 strict ring dips
9 alternating pistol squats
-3min rest-
Amrap 7:
5 strict ring dips
7 strict pull-ups
9 alternating pistol squats

Mobility

EMOM 30:
A. 45s row for calories
B. 5 squat clean 80/60kg + amrap bar over burpees
C. rest

In teams of 3:
EMOM 18
A. 2-3 rope climbs
B. 9 bench presses 70/47,5kg
C. 5 box jumps 100/85kg