A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax

EMOMx12
1) 5 strict pull ups + 6-10 push ups
2) 10/8 cal echo bike
3) 8 thrusters @45/30kg

For Time

40 Box Jump Overs
20 Power Cleans
@30/24
@60/42.5kg

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

For time
21-15-9
Thrusters
Burpees
1000m bike@2kph to start each round

On The 3:00 x 7 rounds

200m Run with Medball 30/20p
12 toes to bar
9 Deadlift 85/60kg

Result total working time.

A: Deadlift 5-5-5
B: Lat pull downs 3set
C: Seated Row 3set
D: DB biceps curls 3set

5 rounds
Chin ups
Triceps
Db lunges

4 Sets : 6 GHR
3 Sets : 8 Double Dumbbell Row
2 Sets 12 Romanian DL @ 38%

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG