A) EMOM 9 snatch:
1. 3 reps
2. 2 reps
3. 1 rep
*each wave heavier than previous one
**no; TNG, hook, feet

B) 5 rounds for time:
200m run
15 snatches 35/25kg

EMOM 30:
1. 45s cardio machine
2. 45s wall sit 2×24/16kg front rack
3. 45s burpee box jump
4. 45s cardio machine
5. 45s max effort L-hang
6. Rest

Amrap 20:
400m run
Max reps strict pull-ups

A) 4×8 shoulder press 75%/8RM

B) 3 rounds for time:
40 abmat sit-ups
50 double-unders
6 wall walks

A) 4×6 deadlift 75%/6RM

B) 9-7-5
Thruster 60/42,5kg
Chest-to-bar
-rest 3:00-
21 thruster 60/42,5kg
21 chest-to-bar

A) 3-position clean
*build to moderately heavy set in 12:00

B) 5 sets x every 2:00
10 TNG power clean & jerk

3 sets of:
9 power snatch
300m row
7 power snatch
300m row
5 power snatch
-Rest 2:00-
9 chest-to-bars
200m run
7 chest-to-bars
200m run
5 chest-to-bars
*42,5/30kg