4 x max Weighted ring dips @25 kg DB

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

0:00-15:00
AMRAP relay (teams of 3)
7 t2b
5 kb swing 32/20kg
3 d-ball clean burpee box over
1 rope climb

15:00-25:00
3 RM hang squat clean

25:00 —>
21-15-9
Thruster 30/20kg
Burpee over bar

Deadlift
5-5-5-5-5

"Turbine 33 " Hero wod with a partner!
You go, I go!

For time:
33 Pull-ups
33 Clean and Press 43/30kg
33 Push-ups
33 Snatches 43/30kg
33 Pull-ups
33 Push Press @43/30kg
33 Push-ups
33 Overhead Squats 43/30kg

Timecap: 33 mins