For 8min EMOM:
0: 5 snatch
1: 4 snatch
2: 4 snatch
3: 3 snatch
4: 3 snatch
5: 2 snatch
6: 2 snatch
7: 1 snatch

Start light and increase weight so that the last snatch is heavy.

A.M.R.A.P. 20'

► 10 Push Press
► 10 KB Swing
► 10 Box Jump

Burgener 4 rds
WU
3 rds
15 squat
15 supine bridge
15 superman

strength push press 5-5-5-5-5
70-75-80-85-85

WOD rx
21 OHS 42,5 kg
42 sit ups
15 OHS 42,5 kg
30 sit ups
9 OHS 42,5 kg
18 sit ups

WU
50 SDHP 30 kg
3 rds
10 squat
10 superman
10 sit up

strength deadlift
4 x 70 kg
2 x 5 x 110 kg
2 x 5 x 140 kg

WOD rx
15 min EMOM
1+5 clean+front squat 60 kg
5 KBS 32 kg

Triplet of the following for 5-6 rounds: (not for time but push pace)
Ring Dips x 12 (Full ROM)
Perform 3 reps of Power Clean, Hang Power Clean and Squat Clean and then go right into 5 reps of Front Squats with same bar
Roll outs x 10 1 in front, then 4 on each side (lateral) and 1 straight each round. Go slow and full ROM each rep.
This is a lot more slow and steady with Big ROM and a lot of control.. use a bit of weight on the Cleans but nothing crazy.

20 min EMOM
5 back squat 50 kg
5 high box jump

CFWU
3 rds
15 sec Samson strech
15 OHS
15 sit up
15 superman
10 ring row
15 push up

Strength OHS
5 x 20-30-35-40-45 kg
2 x 50 kg

16 min EMOM
odd min 7 push press 70 kg (rx)
even min 10 box jump

4 rds
30 sec work 5 sec rest
crunch
leg lever
plank exerc.
spiderman

15 min EMOM

1+5 Clean+Front squat 60/42,5kg

5 KBS 32/24kg

20 min AMRAP
21 wall ball
15 box over jump
9 power clean 60 kg