3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

Skill: accumulate 2 mins of ring support straight into a 2 min amrap of ring dips

Wod: 4RFT
20 T2B
20 Power snatch@40/30
200m run
20 OHS@40/30
20 Pull ups
*break how you like , but both run.

Wod: aim to be getting a round completed in 6-8 mins. And try to maintain your pace.

Podipilding

No 1 rm, something heavy for a day

24 min, every 2 minute (12 rounds::

1. 250 m row
2. Rest

4x go every 4mim
A.) 850 row
B.) 800m rub
C.) 45cal assault
=48min

21-18-15-12-9-6-3
Kettlebell snatch 16kg
Pushup

Push press

Rest day

60 min
Aerobic work:
5 min bike
10 push up
10 ring row
10+10 side plank lifts
20 sit ups