10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20

Then:
20 minutes to find
5RM Deadlift (touch and go)
5RM Bench Press

Score is AMRAP. Comment 5RM weights to comments.

EMOM 20
1 min: row 12 cal
2 min: max rope climbs
results is total rope climbs

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups

RX
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

– 1 shuttle run is 25 ft down and back.

INTERMEDIATE
On a 2:00 clock:
20 alternating DB hang clean to overheads (10/15 kg)
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

– 1 shuttle run is 25 ft down and back.

BEGINNER
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (5/7.5 kg)
3 shuttle runs
10 ring rows

2:00 rest

– 1 shuttle run is 25 ft down and back.

SKILL WORK
Post-workout accessory
Accumulate:
30 GHD or partner glute-hamstring raises

wod
wall balls
sit ups
push ups
bench press

For time:
21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

Lämmittely kepillä ja tangolla + venytykset
Technique:
Snatch balance

5x Every 90s
1 Power Snatch
1 Hang Snatch

Snatch Balance
3 - 3 - 3

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

run walk run