Emom8
2xsnatch

Amrap 12 min
1 rope climb
2 wall climbs
5 dips

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(25)
6 giant sets-no more than 1:00 min rest between rounds

100m db/kb/sb carry
8 alt db sh press
100m run
8 devil's press

4 bent over row/ring row/pull up after each rd

Finisher
50 flutter kicks
1:00 hamstring stretch

For time:
40-30-20-10 Barbell curls
10-20-30-40 KB swings

A1: RDL 3x8
A2: SL toe raises 3x13
B: Front squat 1-1-1
C: Leg extensions 3x12

3 Round
A1 Shoulder press x 8 dumbbell/ kettlebell (varat 3/2/1)
A2 One hand ring row (varat 3/2/1)

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans

Rästi

Adductor Plank
4 x 20s each. Rest 30s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

"For Time
50 Synch. OHS @40/30kg
400m Run
50 Synch. USA Swing @24/16kg
400 m Run
50 Synch. WB @9/6kg
400 m Run
50 Synch. Push Presses @40/30kg
400m Run

Every time you break the 50 reps, do 6 synch. Burpees
"