15min EMOM

10 x deadlifts @ 40kg
10cal row
60 Singles

As many rounds as possible in 20 minutes
First round 1-1-1 pullups-clean and jerks-burbees, second round 2-2-2 and so on.

120 min
Warm up for 20 min + 25 m HSW
1.Weightlifting
A. Power clean - Heavy single in 20 min

2.Speed
A. Box jump for height
- 104 cm

3.Gymnastics
A. Bar muscle up practice (10 min)
- 1 + 3 reps

4.Conditioning
10 x 30 s. on/ 30 s. off:
A) Bar muscle ups
- 4 4 4 4 4 reps
B) Wall balls 20 lbs
- 13 14 13 13 15 reps

5.Strength
A. 3 sets:
8-10 Strict pull ups - 8 8 8
10+10 3-point row - 25 25 25 lbs
- Rest 60 s.

@80% 1RM

Hang snatch 70% of 1RM

5 Rounds:
10 Pullups (C2B)
15 Knees 2 Chest (T2B)

5min ME Snatch for QUALITY of 80% of the complex (hang snatch + snatch)

Every 90 seconds
3-2-1-3-2-1-3-2-1-3-2-1

Time 10min:
25 box jump basso
25 box jump medio
25 box jump alto
Amrap wall ball @6kg

3 rounds for time
20 burpees
30 wallballs (pick a weight)