12 Min EMOM of:
BB Power Snatch 1 rep
Start @ 65% of Squat Snatch 1RM and add weight after no fewer than 2 good sets.

Backsquat 3,2,1 and so on

Mobility

Front Squat 15-12-10-8 reps, add weight for every set

Grupo de 3 WOD
Amrap 20 min
10 Sand Bag Clean and Carry(20m) 45/20 (por membro)
10 Kb thuster 24/16
10 Burpees
1 water run

5 x 5

5 rounds, rest as needed:

1) 6 Narrow Grip Bench Press
2) 3-5 False Grip Walk-Ins
3) 6+6 Single Leg KB Deadlift
4) 10 Lateral Raises

RPE 4 (1-2 reps in the tank)

Sprints, if fast with Brothers in Arms

5R, 14 min

30" AB
60" rest
30" jump-ups
60" rest

• 24 Min EMOM of:
1st Min
MB Wall Ball (9/6Kg) 15-20 reps
2nd Min
One-Arm KB Swing Snatch Sx (32/24Kg) 8-12 reps
3rd Min
Bar Muscle Ups 4-8 reps
4th Min
One-Arm KB Swing Snatch Dx (32/24Kg) 8-12 reps
Scale reps and KB load down in case.

• 24 Min EMOM of:
1st Min
Row 20/18 Kcal
2nd Min
Ring Muscle Ups 4/3-8/6 reps
3rd Min
GHD Sit Ups 10-15 reps
4th Min
Handstand Walks 15-20 m
Scale reps and Kcal down in case.