Barbell overhead press
Dead stop

30min amrap
X unbroken Goblet squats
X unbroken Burpees
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

Find hang power clean 1 RM

EMOM 9

1: 5-10 strict pull-ups
2: 8 bent over barbell rows @50kg
3: 1 rope climb

5 rounds for time:

18 cal standing bike @damper 10
5 muscle ups unbroken
6 power cleans @80kg

Amrap 10
Ladder +1
1 push press 42.5kg
1 burpee box jump 60cm

Warm Up
2 rounds
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies
200m jog

Workout
Run 2 miles Fast Pace

Cool Down
Walk 400 meters

Core Work
5-8 sets
Plank hold
45secs on 15secs off

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

Front squat 8x5/ ran
Up to heavy!

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’