30min

EMOM 6
6 ring kipping UB

3RFT
400m run
rest 2min btw set

Clean x 2 +push jerk (50 % -->) 8 x 2

12min emom:
1: Weighted dislocates x8
2: V-outs in rings x5x5sec hold
3: Handstand shrugs x10
4: Alternating pistols x8
+
Snatch 8x1 @ 80-85%
Back squats 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMRAP
+
3rft:
15 box jumps
15 pull ups

Mobility

Strength: Snatch 8x1@95%

Wod: 12 min EMOM
Min1-10 T2B
Min2-10 thrusters@40/30
Min3-10 BOB

Strength: build upto to 95% of 1rm then perform 8 singles , no TNG reps.

Wod: aim to go unbroken for as long as possible in this Wod , test you mental toughness.

20X1; 4-6/leg; rest 60sec x 4 sets (Kettlebell loaded in Front Rack)

3 x snatch (with a heavy weight) EMOM 10 min

Focus on core.