6 x E2MOM

6+6 x sideways box step ups (l + r), with dumbbells, box height so that hip level is lower than the knee. You choose the weight

6 x burpee box jumps, as high box as you can jump on to.

3 QUALITY rounds of:
8/8 1-Arm Kneeling Landmine Press
Rest 60 seconds
10/10 DB Plank Rows
Rest 60 seconds

Choose challenging weights that allows good movement.

A:
8/8 1-Arm Bench Press with 1 sec pause top/bottom
Rest 60 seconds
8/8 1-Arm Bent over Row with 1 sec pause top/bottom
Rest 60 seconds

3 Rounds

Choose challenging weights that allows good movement.

B:
8x20/10 seconds of:
Ball Slams

14 Min AMRAP
7 Pull Ups & 7 Push Ups
50 Wall Balls
100 DU's/ 200 Singles

Notes: 7 pull ups and 7 push ups counts as 7 reps not 14. If you do 200 singles count as 100 reps. 1 round = 157

EMOM 14
Odd: 1 Halting back squat, add weight for each rep up to 85 - 90 % of 1 RM
Even: 8 x kipping toes to rings

EMOM 15 minutes:
1. 30sec Max Calorie Row
2. 30sec Max Ball Slams 9/6kg
3. 30sec Max Double Unders

All movements to be executed smooth and fast.
No "drop and stare" slamballs!
Rower on level 4-6. You should not use more than 1-2 strokes
to get one calorie.

1 power snatch (50/35kg)
2 OHS
3 Bar over burpee
4 KBS (24/16kg)
5 Goblet squat
6 push up
7 pull up
8 TTB
9 Hang power clean
10 STOH
first you do 1 power snatch, then 1 PS and 2 OHS, then 3 BoB+2 OHS+1 PS, continuing adding one exercise per round.

core strength:
3 rounds for quality:
10 abwheel roll outs
30 supermans
10+10 kb side bend

14 min.AMRAP

3 Power snatch 62,5/40 kg

1 Muscle Up or 5 C2B Pull Ups
12 Wall Ball 20/1 lb

snatch technique
+
otm 10:
power snatch+squat snatch