5 x e2m:
1 clean pull+3 hang squat clean @ moderate

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Kipping Pull-Up, technique
18:00 Snatch Technique
19:00 Handstand Walk technique
20:00 Basic Endurance CrossFit

3 sets
4-6 Dragon Flags
15 Double DB Floor press with Glute Bridge
50m Double KB Front Rack Walk

Partner WOD

AMRAP 12
30 Hang Squat Cleans 60/40kg
30 DB Snatches 22,5/15kg
30 Calories

For time:
30 squat snatches @60/42,5kg
30 ring muscle-ups

target 8-14min

S: Reps, 40/30kg, low ring MU/transition

Deadlift
2x8 @60%+
2x6 @70%+

Deadlift
In 15 minutes:
Work up to a heavy set of 2 reps (1-2 RIR)

6x 5min ON/3min OFF

A. AMRAP 5
15/12 Cal Row
5 Burpee over rower

B. AMRAP 5
3 Wall Walks
10x7,5m Shuttle Runs

C. EMOM 5
15 KB Swings + Box Jumps in the rest of the minute

D. AMRAP 5
12/9 Cal Bike
12 Pushups
12 Sit-ups

E. EMOM 5
12 Wall Balls + Double Unders in the rest of the minute

F. AMRAP 5
With double DBs
6 Devils Presses
12 DB Squats
18 Biceps Curls (alt arms, 9/9)

5 rounds:

1round:
12 deadlift @70/50kg
9 hang power clean
6 stoh

rest 2min between sets

For time:

50 Db snatch
50 up&down
*
Fitness For time:
30 Db snatch
30 up&down