A) Muscle-up practice

B) EMOM 12:
1. 45s row
2. 45s walking lunge 2×22,5/15kg

A) build a heavy single push press in 10:00

B) amrap 3:00
400m run
15 toes-to-bar
Remaining time max reps clean & jerk 60/42,5kg
-Rest 3:00-
Amrap 3:00
400m run
10 clean & jerk 60/42,5kg
Remaining time max reps toes-to-bar

A) 5×1+2, E2M, climbing
Hang squat snatch(below knees) + squat snatch

B) 5×3, E2M, climbing
Snatch pull to shrug

C) 5×2 snatch balance, E2M
*2-3s pause at bottom position in first rep

A) Build a heavy 2 front squat in 10:00

B) EMOM 12:
1. 5 deadlift 140/100kg, remaining time box step overs 22,5/15kg
2. 8 single-arm devils press 22,5/15kg, remaining time abmat sit-ups
3. 30s double-unders, rest remaining time

A) 5 sets of:
7 ring dip
7 weighted pull-up
Rest 2:00

B) for time:
21-15-9
Sumo deadlift high pull 42,5/30kg
Knees to elbows

8x amrap 3:00, rest 1:30
A)
400m run
Remaining time 2-4-6-8..
Kipping pull-up
Burpee
B)
24/20 cal row
Remaining time 2-4-6-8..
Kettlebell swing 24/16kg
Air-squat

A) build to a heavy 2 push press in 10:00

B) for time:
10 thruster 50/35kg
20 toes-to-bar
30 dumbbell snatch 22,5/15kg
40 double-under
30 dumbbell snatch 22,5/15kg
20 toes-to-bar
10 thruster 50/35kg