Hang Squat Snatch + Squat Snatch + OHS

10 Rds, every 2:00. Go Heavy!

4 rounds:
400m Run / Stairs
25 x GHD Sit-Up
25 x GHD Hip Extension

A: E2M for 14
5 strict ctb
5 strict Hspu

B:
Partner wod
7min amrap
Partner 1: Amrap DL 80/60
Partner 2: 25 Wall balls
Partners switch exercises when P2 is done with the 25 wall balls.

4RFT

10 Snatch 60/42,5kg
10 Bar Facing Burpees
40 Du´s

5 Rounds, Every 4 Minutes:
3 High box jumps 80/60cm
6 TnG power cleans @40/30kg
9 V-ups
15/12cal Row

• Tempo: 7 sec up, 7 sec down
• Clean grip
• Try to go with clean 1RM +
• Rest 2min

EMOM 10

• 2 "Touch and go" ropeclimbs

Once you come down the rope on your first descent, hang on with your hands, let the feet touch the ground and immediately do a second ropeclimb

EMOM 10
odd: pistol squat: 6/side
even: HS hold 30-40 sec ( back to wall )

4 rounds for time
400-m run
3 legless rope climbs/ normal
7 OHS @ 60/40kg
TimeCap: 20 min

Single Leg Banded Hamstring Curls x 5 Minutes Max Reps.