12min EMOM 1 x snatch + 3 x snatch grip push press.

For time, 3 rounds of:
* 10 push press (50/35kg)
* 12 steps OH Lunge (50/35kg)

"Overhead Lunges"
10 min. of skill work
Turkish Get Ups
For Total Reps
20 min of Overhead Lunges (45/25)

AMRAP in 8′
7 Deadlifts @ 50 kg
6 Pull Ups (red band)

rest Imported.

5' EMOM:
10 Wall Ball (9\6kg)
5 Deadlift (60\40kg)

Rest 3'

5' EMOM:**
10 Wall Ball (9\6kg)
4 Deadlift (80\55kg)

Rest 3'

5' EMOM:
10 Wall Ball (9\6kg)
3 Deadlift (100\70kg)

Not for time:

-1000 meter Row
-50 Strict Pull Ups
-3 X max effort L-Sits
-10 X 25 meters XPO Sled
-Hand Stand Holds/Walks
-50 GHD Sit Ups
-Mobility Work-Foam Roll/Bands

Ring Rows 5 x 5
Deep push-ups 5 x 5

130 min
Warm up EMOM16 + 10 m HSW
1.Own skill
A. RMU practice for 60 min
- Support swings 3 x 10
- Ring swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 5
- MU assisted 2 x 1
- MU 8 x 1 reps :)

2.Strength
A. Back Squat 5x6 @ 76% - 95 x 0.76 = 72.5 kg
- 3 High box jumps after sets
Box 30" + 15 + 10 kg plates

B. Every minute on the minute for 10 minutes:
Even: 10 (5/jalka) Dual KB Front rack box step ups - 1 KB 16 20 20 20 20 kg
Odd: Accumulate 10-20s L-sit on parallettes - 15 15 20 20 15 s.

EMOM+ (Every Minute On the Minute, increasing reps each minute) Snatch (95/65) Box Jump (24/20)

Nearly finished round/rep 8 - missed by one box jump.

Worked on pull ups. Almost there.