WOD
21-15-9
Front squat 50kg/35kg
T2B

3 Rounds of:
Run 400m
12 Handstand Pushups
7 Power Snatch 42,5/30kg

4 Snatches EMOM for 5min @75-80% of 1RM

5x3 Paused Front Squat @80% (of 3RM). 3sec hold in bottom position

Note, not a max lift. Deload week.

Stop #1
10 min ladder
1 lap
Slamball Carry
Broad Jump

Stop #2
10 min ladder
Slam
Sprawl
Mountain Climb

Stop #3
4 min AMRAP
Slamball Clean

Run 200m
10 4/3″ deficit strict HSPU
Run 200m
8 4/3″ deficit strict HSPU
Run 200m
6 4/3″ deficit strict HSPU
Run 200m
4 4/3″ deficit strict HSPU
Run 200m
2 4/3″ deficit strict HSPU

1. High hang snatch: 3x1
2. Hang snatch: 3x1
3. Snatch: 3x1
4. Snatch x1 + OHS x2: x3

2 rounds:

20 x c2b / pull up
Rest 20s.
10 x c2b / pull up
Rest 20s.
20 x OHS (50/35kg)
Rest 20s.
10 x OHS

Rest 3 min

Then depending on your weaknesses choosw one of the following:

4a

4 rounds

50 cal row
Rest 2 min

4b

Death by HS walk

HS WALK 10' In minute 1
HS WALK 20' In minute 2

And so on until you fail to walk full distance within the minute..

BS: 5-3-1 (75, 85, 95%)