A) 4 sets, E3M
8 back squats
8 strict pull-ups

B) For time:
100 cal row
100 dumbbell snatches 22,5/15kg
100 wall balls
*partition reps as needed

WOD:
8×3:00 on, 1:00 off
10 pistol squats
10 chest-to-bars
10 burpees over dumbbell
10+10 db hang clean & jerks 22,5/15kg
30 double-unders

A) 5×3 strict negative ring muscle-up

B) wod:
30 deadlifts 80/60kg
30 push-ups
Rest 1:00
20 deadlifts 100/70kg
20 handstand push-ups
Rest 1:00
10 deadlifts 120/80kg
10 strict handstand push-ups

Opem gym 11-20

A) 3×10 ring hollow arch swing

B) 3×10-15s false grip hang

C) 5×1:00 on, 1:00 off
5 power clean & jerk 42,5/30kg
5 bar facing burpee

A) 5×3 high hang power snatch, E2M

B) 5×3 snatch deadlift, E2M

C) 3×10 high pull

A) 4 Sets, 1:30 rest
3 pause front squat
3 weighted pull-up

B) 3 rounds, 1:30 rest between
15/12 cal row
12 thruster 50% from above
9 Bar facing burpee
6 pull-up