A, EMOM 10 mins
Devil press x 6 -7 reps

B,
Conditioning
100 Air Squats
80 Single Arm Power Snatch total
60 Butterfly Sit-ups
40 Goblet Reverse Lunges total
20 Turkish Get-ups total

Time CAP : 20:00mins

EMOM X 5' OF:
5 SNATCH 50/40 40/25
5 BURPEES LATERAL
REST 1'
EMOM X 6' OF:
6 SNATCH
6 BURPEES LATERAL

A: Back squat 3x5
B: Clean pull 5x3
C: FC Lunge walk 3set AHAP

2000 m ski Emom 4 burpee
10 min 5 snatch 8 slam ball
10 min 5 hang cluster 5 box over
10 min 6 lunges 4 Bob 2 devil press 3 ring row
2000m row
With partner

1min Easy row
10 squat to hamstring
1min Easy bike
5/5 Perfect stretch
1min Easy ski
10 Scap push up

30sec Moderate row
30sec Moderate bike
30sec Moderate ski

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

With partner 600 rep in 30 min:

0-10 min 200 deadlift
10-20 min 200 back squat
20-30 min 200 shoulder to over head

For time
15 bar over burpee
15 power clean 60/40 kg
15 pull up
12 bar over burpee
12 front squat 60/40 kg
12 pull up
9 bar over burpee
9 STOH 60/40 kg
9 pull up

Time cap 8 min

WOD ENDURANCE:
30 BOX JUMP
30 JUMPING PULL UP
30 KB A. SWING 24/16 16/12
30 ALT LUNGE
30 KNEE TO CHEST
30 PUSH PRESS 20/15
30 BACK EXTENSION
30 WALL BALL
30 DU OR 90 SU