5 sets
6 T&G Deadlift
3-6 Handstand Pushups (in as hard position as possible)

AMRAP15 with partner (YGIG one round):
30sec max cal erg
12 t2b
9 power snatch 42,5/30kg
6 bar over burpee

• REST 5MIN

AMRAP 15 with partner (YGIG one round):
30sec wall sit
12 alt. front rack reverse lunge 42,5/30kg
9 shoulder to overhead 42,5/30kg

deadlift 5x5
"kevyt"

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Rest 2-4 mins
*No bad reps. Rack the weight before technique breakdown or failure.

Record weights, details and other thoughts.

3 sets of 50% of your 2min AMRAP score using same weight (around 70%). Strict rest of 60secs between sets. Doesn't have to be unbroken.

E.g. Last week 2min AMRAP score was 24 reps @ 80kg, today do 3 x 12reps @ 80kg with 1 min between sets.

Record weight, reps and other details.

For time
Run 400m
40 Air Squats
25 Burpees
100 Double Unders
25 Burpees
40 Air Squats
Run 400m

EMOM x32

1) 6-16cal bike
2) 1-3 rope climb
3) 6-16cal echo
4) 20-40m farmer carry

AMRAP 9 ( Reps )

4 Hang Power Clean
3 Push Jerks
2 Front Squat
30 Double Unders

Barbell 60/42,5kg

For time:

50-40-30-20-10 reps of

Wallball shots
KBS 32/24kg
Double unders