EMOM 12

1) 12 V-Up
2) 15 Wall ball
3) 45s Plank hold
4) 15 Wall ball

5 x 2:00 work / 2:00 rest

10cal Echo bike
10 Burpees over the bar
Max reps Squat clean thrusters

♀ 65-lb barbell
♂ 95-lb barbell

Snatch pull + High hang snatch

2 x 2 (1+1) x 55%
2 x 2 (1+1) x 60%
2 x 2 (1+1) x 65%

Snatch

1) 3 x 60%
2) 2 x 70%
3) 1 x 75%

5 x 65%
5 x 75%
5+ x 85%

Post 5+ score in comments

4 Rounds

Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Hanging tuck hold 30s
Rest 30s
Row 30s hard (Damper 10)
Rest 1min

Front Squat 4x4

Bench press 4 x 4

Bench press 4 x 4

21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

22,5/15 kg dumbbell, 60/50cm box

Time cap: 20 min