Plank 7:30
if stopped perform 20 jumpping jacks

EMOM 8
even: 0:45 hang L-sit
odd: 0:45 max reps kb swing 32/24kg

For time:
50 db/kb snatch alternating@heavy weight
50 box jumps 24"/20"
100 DU`s
350/300m row

Deficit deadlift (10cm) 5x8@70% ->

EMOM 8

3 x power clean@50-70%

EMOM 8

2 x Hang squat clean@60-70%

For time:
Row 50/40 cal
50 deadlift 70/50kg
50 bar over burpees
50 medball cleans 9/6kg

TC 12

Clean + Push jerk + 2 x Tng Push Jerk

Work 15 minutes good lift (50-70%, push jerk 1RM)

How did it go?

AMRAP 9

12 box jumps 24/20”
8 shoulder press 50/35kg

Shoulder Press 5/4/3/3 reps @85%++