A,
No-Dip Snatch Balance 5x3

Use the same weight for each set.
Rest as needed between sets.

Use 60% of your 1RM and focus on SPEED under the barbell, but not starting the movement with a dip and drive.

B,
For quality:
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
7 L/7 R Single Arm Kettlebell Swings,24/16kg
5 L/5 R Single Arm Kettlebell Front Squats,
7 L/7 R Single Arm Kettlebell Push Press,
5 L/5 R Single Arm Kettlebell Squat Cleans,
20 Hip Extensions
-- then --
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
3 Toes-to-bars
3 Kipping Pull-ups
3 Bar Muscle-ups
20 AbMat Sit-ups

Goal:
Complete at a RPE of 6/10 and focus on technique and quality of movement.

Log your total reps accumulated for the AMRAP sections.

C,
Russian Twist 20-20-20, using heaviest weight per set
Weighted AbMat Sit-up 10-10-10, using heaviest weight per set
Standing Teapot 20-20-20, using heaviest weight per set

Standing Teapot- 3x10 L/10 R

Back squat 6x2

OHS 6x2

A: Bench press 3x7, amrap sista setet
B: Spoto press 4x1, 20sec rest between each rep
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

For time

150 cal assault bike
*Every 2min do 15 wallball (9/6kg)

Start on wallballs

Back squat

1 x 3
1 x 3
1 x 3
5 x 5

Back squat heavy 4 + 2x8

Every 5 min x 3 (total 15 min)

12 toes to bar
10 box jump 50/60cm
8 push press 60/40kg
6 devils press 25/16kg
20 cal ergo

Emom10

2 power clean/ go heavy

Back squat

1 x 3
1 x 3
1 x 4
4 x 5