WOD:
10 rounds, 90s on, 30s off
A. run
B. amrap ”Macho Man”
-70/47,5kg

Pull & push:
4 sets max effort ring pull-ups
4 sets max effort ring dips
-60s rest between sets

EMOM 20:
A. 200m run
B. 15 medicine ball clean
C. double db walking lunge 22,5/15kg
D. 1-2 legless rope climb

Mobility

Clean:
5×1+1 clean + hang clean

WOD:
12 thrusters 60/42,5kg
24 pull-ups
36 box step-ups 22,5/15kg
24 pull-ups
12 thrusters 60/42,5kg

Push:
5×2-3 split jerk

WOD:
50 double-under
25 toes-to-bar
50 double-under
25 jerk 52,5/35kg
50 double-under
25 toes-to-bar
50 double-under

Snatch:
6×1+1 squat snatch + hang squat snatch

Squat:
5×5 back squat

WOD:
800m run
15 deadlifts 140/100kg
25 box jumps
800m run
20 deadlifts 120/80kg
30 box jumps
800m run
25 deadlifts 100/70kg
35 box jumps

-5min rest-

400m run
10 muscle-ups
30 wall balls
400m run
20 chest-to-bar pull-ups
30 wall balls
400m run
30 pull-ups
30 wall balls

WOD:
10 rounds, 80s on, 40s off
A. row/ski/bike
B. 2 rounds ”Macho Man”
-70/47,5kg