wall-sit
dead hang
handstand
planke
L-sit

A)
21-15-9
C2 bike
Thruster 20/15

B)
21-15-9
Ski
Sit up

C)
21-15-9
Row
Ring row / pull up

Moderate pace / be smart how to split movements / 3min rest btw a-b-c

21-15-9
Power clean 50/35kg
Hand release push up

directly into

21-15-9
Push press NO JERK 50/35kg
T2b

For 40 minutes alternate stations:

A.
30/25 cal ski
20 med ball over the shoulder 40/30 lb
10 T2B

B.
30/25 cal row
20 SDLHP
10 push ups

2min Easy row
2min Easy ski
2min Easy bike

2 Rounds (5 reps of each):
Caterpillar
Squat to hamstring
Perfect stretch (5/5)
Alt. lunges with twist

1min Moderate row
1min Moderate ski
1min Moderate bike

5x complex of:

Snatch pull
Hang snatch
Snatch
3 ohs

Back squat 5x5

EMOM 10': Power snatch 3x5, 3x3, 3x2, 1x1

For time:
Buy in:
100 Double Unders

Then,
50 DB Renegade Rows 22,5/15kg (total reps)
50 KBS (24,16 kg)
50 Straight Leg Raises
50 DB Push Press 22,5/15kg
50 Burpees

”Cash-out”
100 Double Unders

Timecap: 30 mins

EMOM 10': Power clean 3x5, 3x3, 3x2, 1x1
Ring dip 5x6