1) 5+5 Front Rack Lunge
2) 5-10 Strict Pull-Up
rest 1-2min between movements.

For time

400 m row
40 deadlift
300 m row
30 deadlift
200 m row
20 deadlift
100 m row
10 deadlift

For deadlift, use 50 % of your sumodeadlift 1 RM

9 Min AMRAP:

9 Snatches 35/25kg
3 Bar MU

Any style in the snatch, scale Bar MU to C2B, pull ups or jumping! No bands.

EMOM 10

Odd: TNG deadlift 8 reps
Even: Lateral bar over burpees 8 reps

L1: 70/52,5kg
L2: 85/60kg

-the most important thing = form on DLs.

4 rounds of:

1 minute of kettlebell snatches (hang)
1 minute of abmat sit-ups
1 minute of lunges

-record all the reps

Power Clean + Bar over Burpee @best of A)

50 x Pull-ups
50 x Push-ups
50 x Tuck-ups
50 x Squats
50 x Box jumps
50 x Kettlebell swings
50 x Double unders
For Time

Amrap 8

10 Hang power cleans
40 lateral jumps over the barbell

-goal +5 rounds

L1: 40/30kg
L2: 50/35kg

1) DB Snatch
2) Push-Up
3) Shuttle Run

20-30 secs single arm Kb hold overhead AHAP
Switch each min.