140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

For time
21 15 9
Ohs 42.5kg
Ttb
Directly in
15 12 9
Thrusters 42.5kg
Ctb

Back squat heavy 5rep of today
+
8rft
4 db squatclean
4 DB Devil press
16 DB Mountain climbers

Deadlift on a plate 15-12-9-6 rep

To be done after WOD

3 rounds
Bulgarian split squat 8-10 reps per leg
1:00 bike or row easy pace
1:00 rest

Amrap 15'
12 box jump over 60cm
12 deadlift 70kg
9 burpees over the barbell
9 hang power clean 70kg
6 ring mu
6 push jerk 70kg

10 rft
3 ring mu
6 hspu strict
Time cap 12'

3 km erg bike
100 double under
50 burpees
100 double under
3 km erg bike

Ladder 7'
3 6 9 12 15 18 21......
Wall ball ub
Wall ball da 12kg target 2.5m