Shoulder press 3x3
Push press 3x3
Push jerk 3x3

Three Rounds for Time
15 Burpee
15 Squat clean (RX 60kg/45kg)
15 C2B

5RFQ
5 SL Glute Bridges
30 Sec Side Plank (R)
7 Double KB Cleans
30 Sec Side Plank (L)
9 GHD Sit Ups
Rest 1 Minute

10 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 muscle ups
Minute 3 - complete 3 muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

A.M.R.A.P. 10'
► 30 Double Under
► DeadLift - Ladder 1/2/3/....

5 reps backsquat

50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

Warmup:
3 sets
15 wall balls (14)
10 pushups

Strength: Worked on back squat form
2x5 (45)
1x5 (65)
1x5 (85)
1x5 (105)

WOD:
15 min AMRAP Ladder
2 DB Snatches (25)
2 Ring Dips (blue band)
4,6,8...
16+28

5 Rounds for time
3 x power cleans at body weight
6 x chest to bar pull-ups
9 x box jumps (28")

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

---

SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

---

FRONT SQUAT
3×3@80%, fs-%, rest btw sets 2-3min, *2@up to 75%