Deadlift
Build up to heavy 3 reps for the day

AMRAP12
5 shuttle run (10+10m)
8 box over burpee

Hang power snatch (above knee) + hang squat snatch (above knee) + Over head squat + push press bhd neck

working 20 minutes to find 1RM OTD complex.

For time
21-15-9
Thrusters 42,5/30kg
Bar over burpees

EMOM 12

Minutes : 1,4,7,10 8 power clean
Minutes : 2,5,8,11 8 front squat
Minutes : 3,6,9,12 8 S2OH

increase load every movement every round. Last round use weight u perform V8

Weighted box step ups

6x8+8 w DB/KB

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 102kg then 143kg
Women deadlift 70kg then 93kg

Scaled: (Ages 16-54)
Men deadlift 61kg and perform hand-release push-ups,
then deadlift 83 and bear crawl
Women deadlift 43kg and perform hand-release push-ups,
then deadlift 61kg and bear craw

4 rds accessory:

15 strict TTB/ leg raise
20 American swing

5rds, 0:45 on, 0:15 off

hollow hold
superman hold
L- sit
wall squat

For time:

50 thrusters 42,5/30kg