45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

21-15-9 reps for time (Diane light)
deadlift @70/50kg
push up

T.C.: 10'

E2MOM 5
Set 1: 1 Power Snatch + 1 Snatch (70%)
Set 2: 1 Power Snatch + 1 Snatch (75%)
Set 3-5: 1 Snatch (80%)

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings 24/16 kg
7 ring rows

B. 7 min amrap
10 shuttle runs (7,5 m + 7,5 m)
7 wall balls
14 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

High hang snatch 2x2

Snatch pull 3x2

2-3sets:

3+3 Turkish get up
10-15 snowangel
15-20 GHD hip extension

Db row

STRENGTH

EMOM 12'
1: 5 Tempo Incline Push up (41X1)
Rx: Push up
2: 5 Paused Feet Assisted Pull-up (3s pause at top)
Rx: Pull up
3: 10 Strict Hanging Leg Raise
Rx: Hanging L-sit Raise

WOD

1' ON : 1' OFF x 6 sets
10/7 cal Machine
max Alt. DB Hang C&J @15/10kg

Rx+:
12/9 cal Machine
Dumbbell @22.5/15kg

ACCESSORY

3 rounds of:
10 Scapula Pull up in Hollow
10 Scapula Push up in Hollow

3 RFT
10 Power Snatches (30kg)
10 Burpees over Bar
10 Squat Cleans
10 Burpees over Bar
10 Shoulder to Overhead
10 Pull-Ups