Emom 10
3xOHS

Row meters.

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

3 RFT:

10 D-Ball Over Shoulder 60/40kg
10 Bar Muscle Ups

TC 15

Front Squat 12-10-8-6 reps (take the barbell from ground)

AMRAP 12

25 Wallball
25 Box Step-Ups
25 Push Ups

A,
Banded Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Chelsea"
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

C,
3 rounds for quality of:
20 Band Pull Aparts
10 L/10 R Single Arm Banded Pull Downs
5 Wall Slides

5 rounds:
12/10cal AB
6/6 SA DB OHS 20/15kg
12 T2B

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

200 DL 100 kg
Partner WOD
You go, I go