Deadlift
2-2-1-1-1
85-90%

Clean and jerk 1RM

Accumulate:
6 rope climbs
60/48 cal row
60 WB shots
40 hang DB snatch alternating

-you should split it at least in 3 rounds.

For time
10 Deadlifts 140/100kg
20 Handstand Pushups
30 Toes-to-bar
40 Wall Balls
50 DB/KB Snatches 20-25/12-16kg
40 Wall Balls
30 Toes-to-bar
20 Handstand Pushups
10 Deadlifts

For Time;
100 WB
75 t2b
50 cal Bike or Row
75 stoh 2x22.5/15kg
100ft (30m) lunge 2x22/15kg

Time Cap 25 Mins

Kipping complex

Wod
10 min emom
Odd: Active bar hang 10-20s
Even: Dual Kb Oh walk 30-40s

Pause Bs 5x4 v2
(without belt)

Alternate
1. 15/10 CAL Row
2. 10 burpees
3. 15 wall balls

"Amanda" with dumbbells and bar muscle up

9-7-5

• Dumbbel snatch / hand (50/35 lbs)
• Bar MU

-Scale Bar Mu to jumping bar MU or banded bar MU.

Snatch lift off

5x4@50/35kg

SO 1:30