Deadlift 3 RM, then 3x3 @ 90%

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

Squats
A)
4 rounds
3x Pause back squat
10x KB drag through
10x KB Bent row

4 rounds
3x back squat
5+5x side plank dips
5+5x ukranian twist w. plate

4 rounds
3x back squat
3x hurdle jumps
3x toes to bar

Put more weight on squat each new round

B) Mod. Cindy

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 43 / 29 kg

Deadlift

6 x 6 @ 70 % +

Go Every 3:30

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

AMRAP 9 (reps)

10 Shoulder Press @ 60% todays heaviest load
10 Kipping Pull Ups / Jumping Pull Ups
10 Sit Ups

10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-ups (3.5"/2")

After Each Set:
100-ft. Farmers Carry 23 / 16 kg's