A. Squat snatch
Every 90s x 10 sets
1 rep 80-90%

B. Back squat
Build to a heavy 5 @ RPE 8/10
+3×5 85-90%

MegaWOD

For time:
1600m run
30 clean & jerks 60/42,5kg
1200m run
50 pull-ups
50 push-ups
800m run
30 front squats 60/42,5kg
400m run
50 air-squats
200m run

A. Shoulder press
Build to a heavy 3 + 2×3 90%

B. AMRAP 10:
10 deadlifts 100/70kg
10 toes-to-bars
10 handstand push-ups

With partner for 50 minutes:
A. 800m run
B. Row

A. 3×12 Romanian Deadlift

B. With partner
21-15-9-15-21:
Bench Press 70/47,5kg
Toes-To-Bar

A. Kipping handstand push-up practice

B. 2-2-2-3 minute intervals
2 rope climbs
10 hang power cleans 60/42,5kg
Max reps wall walks remaining time
*rest 2:00

A. Build to a heavy set:
Squat clean + Hang squat clean + Front squat + Squat clean + Jerk

B. Back Squat
Build to a heavy set of 8 @ RPE 10/10
*then 2×8 85-90%