Skill: 5 mins to complete pull up programme
6 min Emom of T2B

Wod: 20 min amrap
400m run
10 sq clean@60/40
10 BOB

Wod: pace this Wod , use run as active recovery , aim to work at our maintainance pace of around 80-90% do not start off to fast.

100 lateral bar over burpees for time.

Snatch 6x1
Snatch pull 5x3
Dumbell push press 5x5

Moderate weight, technique focus

AMRAP 9

15/12 Cal row
10 m HS walk

For time

21 - 15 - 9
Row Calories
Front Squats 42,5/30kg

15 - 12 - 9
Toes to Bar
Hang Squat Cleans 42,5/30kg

12 - 9 - 6
Barbell Facing Burpees
Thrusters 42,5/30kg

AMRAP 4 x 6

12 Hang power snatch w/DB 22,5/15kg (kässärit molemmissa käsissä)
12 Burpees Over Dumbbell
12 Box jumps 24/20"

Bench press 3-2-2-1-1-1-1 reps

5 rounds of:

15 Deadlift, 225#
20 Box jumps 24"
25 Pull-ups

EMOM 14
1 min : 12 x 8 m sprint
2 min : 1 round of "Cindy" with c2b

Sprint & TnG box jumps

10 rounds

1 x sprint & 4 TnG box jumps

SO 1:30