3 pos Power Snatch (hips , on the knee, floor)

AMRAP 8 min: Alpha-wod

5 Hang Snatches 40/30 kg
30s Ring FLR (=plank)
7 Box Jumps, Step Down

Rest 5 min before Beta-wod

(5 min rest after Alpha-wod)

AMRAP 8 min: Beta

30 double-unders
9 chest to bar pull-ups
5 Thrusters 45/32,5 kg

For quality and load:

3 x 10-15 Dumbbell bent over row

Do all the sets with same weight. Go as heavy as form allows.

WOD 10 min AMRAP
8 power clean
12 K2E (knees to elbow)
16 OH lunges w/plate

EMOM 20 min (every 2 min) of:
- 4 Full Snatches 60/35 kg.
- 8 bar facing burpees.
- 50 DU.

20 minutes for max complex 1 snatch + 1 snatch under the knee + 1 snatch power position.
-Then-
Drop down to 90% and do three more sets
-Then-
Drop down to 80% and do 8 singles above the knee
-Then-
Drop down to 60% and do 10 singles power position.

Emom 10 min of:
- 1 deadlift 70/45 kgs.
- 2 hang pulls.
- 3 hang full clean.
(UNBROKEN)

Every 2min for 18min (3 sets of each)
Station 1 - Arch to hollow rolls x 20 reps
(Alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 - Supine ring rows x 10-12 reps @ 2111
(Get as horisontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 - 45-60s of handstand walking - use partner assist if necessary or 45-60s nose to wall handstand hold

As many rounds and reps as possible in 7 minutes:

16 KB snatches (8/8) 24/16kg
8 Burpees