20 min amrap

• 30 Pullups
• 30 Pushups
• 24 Chest to bars
• 24 Burpees
• 18 Muscle ups
• 18 Handstand Pushups

3 rounds
4min work 2min rest
10 GTOH 45kg
15 T2B
20 Bar facing burbee

Your score is total reps completed.

4x6 Snatch pull

8x OT75sek

Rounds 1-4: 6 pull-up
Rounds 5-8: 4 pull-up

A,
Bench Press 1-1-1-1-1

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

Find a 1RM for the day.
--then--
4x 1 within 15% of your heavy

B,
3 rounds for time of:
Partner A:
21 Toes-to-bars
Partner B:
Bar Hang
Partner A:
15 Burpees
Partner B:
Plank Hold
Partner A:
9 Push Jerks, 84/57kg
Partner B:
Double Kettlebell Front Rack Hold, pick load

Complete in teams of 2. You go-I go fashion, alternating exercises.

C,
3 rounds for quality of:
16 Alternating Bird Dogs
Lateral Raise Hold, pick load, 20 secs
10 Scap Pull-ups

A: 8min emom 3x Banded squat jumps
B: Bench press 8x5@ 65%, sista setet Amrap
C1: Hang Snatch pull 3x3
C2: Straight bar over head triceps extension 3set
D: Front squat 3x5
E: Strict chin ups 3set
D: Sled sprint 6x2x10m

Partner Wod - I Go U Go
4 min AMRAP 1.5 min REST
1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
2. 10 m OH Lunges / side (partner A completes a full round then switch)
3. Squat Clean
4. KB Burpee
5. AM Swing