E2MOM for 2 rounds:
1) 30s Plank hold + max Ab-wheel
2) 20s Hollow hold + max AMSU
3) 10s L-hold hang + max T2B
4) Rest

Partner wod ( You GO, I GO )
2 sets of :
5 mins of
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg

Log your reps and the Goal is to achieve the same or more reps in the second set!

Takakyykky 3x10 + 3x5

2-3rounds:

3-4 false grip walk in
20s ring support
20s bottom of ring dip
20s active hang on rings (hollow pos.)

“WOD STUFF”
For time
21 – 15 – 9
Deadlift
Overhead squat

wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_d55a63194af7478086132b975faa950f.pdf)

A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Back Squats, pick load

Monostructural Cardio- bike or row; RPE 7/10
Back Squats- 85%+ 1RM

B,
Complete as many rounds as possible in 15 mins of:
20/17 Row Calories
Kettlebell Walking Lunge, 24/16kg,15m
Kettlebell Farmers Carry, 24/16kg 100 m
20/17 Row Calories
Kettlebell Front Rack Walking Lunge, 24/16kg, 15m
Kettlebell Front Rack Carry, 24/16kg 100 m
20/17 Row Calories
Kettlebell Overhead Walking Lunge, 24/16kg, 15m
Kettlebell Overhead Carry, 24/16kg, 100 m

Goal
Just get it done.

C,
Stretch:
Banded Hamstring Stretch: :60 sec/side
Couch Stretch: 2 min/side
Banded Lat Stretch: :60 sec/side

Partner wod

AMRAP 10 mins
50 thruster @empty barbell
50 KB USA swing @24/16kg
Remaining time max meter row!

Goal : 1000+m on the rower!

Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

3 mins rest

AMRAP 10 mins
1000m row
50 KB burpee @24/16kg
Remaining time max rep Thruster @empty barbell
Goal : 50+reps

Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

3 mins rest

AMRAP 10 mins
(Relay style )
250/200m row Aya
5/5 KB snatch @24/16kg

Goal : 3+ rounds each person
One person completes a full round before you switch!

Deadlift 5-5-5-5-5 reps

Push jerk & split jerk - from the rack (2 + 2)
1 set @ 60% of max clean & jerk
1 set @ 65%
2 sets @ 70%
1 set @ 75%

Front squat
2 @ 60% of max front squat
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Segment clean deadlift
(Pause 1 inch off the ground, at the knee & at the mid-thigh)
4 x 3 @ 90% of max clean

Optional accessories
3 giant sets:
15 GHD hip extensions
15 KB swings
1 min plank hold

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
6-8 step back lunges @semiheavy
rest 1 min
8-10 strict hspu / Box Hspu / z-press
rest 2 min

Metcon
3 sets
1 min max calories rowing
1 min max reps of walking lunges
1 min max reps small kip knee raises (almost like strict ones)
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)