Deadlift

6/6/5/4 @ 76+%, rest 3:00 b/t sets

3-4rounds: 30s ON / 15sOFF

1) echo
2) barbell press
3) shuttle run
4) barbell row

Front squat, every 4 min

For 4 sets:
In 3 mins do:
75 Double Unders / 120 Single Unders
then in the remaining time, AMRAP of:
9 Wall Balls, 9/6 kg,
9 Toes-to-bars

Rest 2 mins between each set.

4 sets of Pause Snatch
Set 1: 4 @65% of 1RM Snatch
Set 2: 3 @70%
Sets 3-4: 2 @75%
- Pause 2-3sec at bottom of the squat position
- Rest 2-3min btw sets

BackSquat 8RM, in twenty minutes

2x2x[1+1+1+1]@barbell, 1+1+1+1@up to the maximum of the day,
then do 1+1+1+1@90% of that max, jerk-%, rest btw sets 2min

YGIG (modified for partner wod)

9min AMRAP OPEN 13.4
3-3, 6-6, 9-9,12-12..
Clean & jerk 60/40kg
T2B

Rest 3min

9min AMRAP OPEN 11.2
10 Deadlift 70/45kg
12 Hand release push up
16 Box jump

Rest 3min

9min AMRAP OPEN 17.5
10 Thruster 42,5kg/30kg
36 DU

Rest 3min

9min AMRAP OPEN 19.1
20 Wallball
20 Cal row

24min EMOM (5 rounds)

• Box Jump
• Wall Walk
• Sit Up / T2B
• Rest