3x2+1+1 snatch(full) + OHS+ snatch balance as heavy as possible
4x5 boxjumps with short contact

3 rounds: 1 x Stair Run, 2 x Rope Climb, 3 x Sled Push 70/50kg.

Record time, scaling and thoughts.

8 min AMRAP
6 burpee boxjump
20doubleunders
10 kb swingss 32kg/20kg

Death by Squat Clean

3 rounds
10 pistol squats (alternating)
10 ring dips
400m run

Build to heavy set of 5.

klo 18-20: Pull ups, Muscle Ups, Dips and Pistol Squats
klo 20-22: Human Flags, Front/Back Lever, Planche Push Up

https://www.wodconnect.com/affiliate/crossfit-8000/seminars/48

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp (20)
back squat
10-8-6-4-2
perform each set unbroken-start around 65-70% of 1rm and climb. All sets must be unbroken or reduce weight and start that set over.

afterburner x6
run/row one minute, walk/slow row :30 sec

Finisher
2 min samson stretch
quad smash
50 v ups

Upper / Lower Segmented Roll
Shin Box
Hip Waves
Crab Reach
Shoulder Clock (Pec stretch)
Cossack Squats
Torsion Control
Shake it all out.
10

1. 6 Pistol Squat
2. KB Swing 24/12 kg
3. Horizontal Pull