What was the recovery workout today like?

Amrap 12
Max reps wall ball shots

rest 1 min

Amrap 12
Max reps burpees

rest 1 min

Amrap 12
Max reps calories for rowing

All the reps together. You can change as often as possible, one is working others are resting.

15 KB floor presses
15 GHD / weighted sit-ups
10m Handstand walk / 1 min Handstand on the wall

Snatch, 3 x 3, AHAP

-From floor
-Squat snatch is technically preferred, power snatch results are acceptable, too.
-Go heavy

Narrow grip bench press 5x8@speed

btw sets 5 plyo push ups

SO 3:00

5-10 Strict Pull-Up
5-15 GHD Sit-Up

Clean Complex
2 power Cleans + 2 squat Cleans

Build up to a heavy single but keep the quality

20 Mins working on Handstand Holding
Wall
Partner
Freestanding

Pick a challenging D-ball (you can have different weights in the team)
Accumulate as many meters as possible D-Ball carry hugging style in 10 minutes. One person can carry max 40m at the time so fast changes.

4RFT:
4 Ring MU -> 5 bar MU ->8 c2b - > 12 jumping pull ups
20 slamball 9/6kg
15/13 cal row.

TC 10