5 RFT
Rx: 50x DU
20x KBS 32/24kg
20x KB lunges
Sc1: 30x DU (or attempt)
20x KBS 24/16kg
20x KB lunges
Sc2: 20x DU (attempts)/50x SU
20x KBS 12/8kg
20x KB lunges

So you will start a new set every 2min of:
6-8 Front squats @60% of 1RM
12-15 KBS 32/24kg (american)

In 15min:
Find your 5RM Front Squat
If you're feeling tired and need recovery, go moderate 5 reps.

Death by squat snatches 35/25

Ring muscle up practise

EMOM 12

2-4 c2b+2-4 ttb

A: E2M for 10min
Build up to heavy 3 rep push press, not your 3rm
B: Partner WOD
60 Power snatch 35/25
60 bar facing burpees
60 thrusters 35/25
60 bar faing burpees
60 power snatch 35/25

4 Rounds for Time:
30 Calorie Row (or 400m Run)
12 Front Rack Reverse Lunges (6 ea) (52.5/35kg)
2 Wall Climbs

• 18:00 Cap

A.
Clean & Jerk:
Find heavy single

B.
Snatch pull: 5x3 (100%)

C.
OHS: 5x3 (80%)

D.
3 rds:
Ghd sit up: 15-30
Ghd backextension: 15-30

40 minutes HR 65-75%

Ski erg.
Rowing erg.

Change every 10 minutes