A. Strength
Deadlift 3-3-3-3-3

B. For time:
21-15-9
HSPU
Ring Row

C. 3 Rounds of:
21 Deadlift@50% of A
21 T2B

A. Snatch daily max

B. For time:
350m Run
20 Snatch@30/20
20 T2B
350m Run
5 Bar MU's
350m Run
20 T2B
20 Snatch
350m Run

A. AMRAP 12:
9 STOH@2x22.5/2x15kg DB
12 T2B
15 Squat Jump

B. Barbell side bend x 100reps

C. Side farmer carry x200m@32/24kg (100+100m)

A. Strenght: Bench Press

5/5/3/3/3 70% 1RM
Rest 2' each set

B. Partner WOD

AMRAP 14
Partner A: 350m Run
Partner B:
8 Deadlift 50/35kg
8 HPC 50/35kg
8 Burpees Lateral
.....than Change!!

Run 6k*

*each lap 10 Air Squat

BLACK FRIDAY

A. Ladder in 7 mins (1-3-5-7-9...)
Deadlift@100/70kg
KB Row

Rest 7 mins

B. AMRAP 7:
15m DB OH Walking Lunge@2x20/2x15kg
20 Push-up

Rest 7 mins

C. Ladder in 7 mins (1-3-5-7-9...)
Power Clean@60/40kg
Ring Dip

A. Back Squat 5-5-5-5-5@70% 1RM (from the ground)

B. 6 Rounds For Time
350m Run
12 Push Ups HR
9 Box Jump@60/50 cm

A. EMOM 9
Odd: 5 Chin Ups
Even: 10 MB Sit Ups
THIRD MAX Reps Air Squat

B. AMRAP 14:
10 Power Snatch@35/25kg
30/60 DU/SU
350m Run

A. Push Press 6-6-6-6
Rest 1' each set

B. Team Wod
AMRAP 16:
10 Syncro Deadlift 100/70kg
10 Syncro Burpees Facing Barbell
400m Farmer Carry (change as need)