Complete for quality 3 rounds

Strict t2b 6-10 reps

Rope pull-ups 4-7 reps/ side

Bear hug squats with D-Ball 12 reps

WOD:
7 min amrap
7 back squat 40 % 1rm
14 KB swing american 24/16 kg
21 double unders

Work up to a heavy snatch x1

For time
15-12-9
Front squat
Hang power clean
60/40 kg

Time cap 8 min

EMOM 32

1 min : 12 power clean @ TNG
2 min : 15/12 cal row
3 min : 6 power clean @ 10-20% more weight than first minute
4 min : 5+5 side bend w KB

36 Min EMOM
Alternate;
1. 30-50 DU's
2. 10 Dips
3. 10 bicep curls 30/20kg + 10 hollow rocks
4. 1-3 rope climbs
5. 10 strict T2B
6. 10-15 push ups

1-3-5-7-9-7-5-3-1
Thruster 42,5/35kg
Burpee over the bar
For Time

One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 50 reps, then 40 reps, then 30, then 20, then finishing with 10 reps.

Team member 1 will complete both exercises whilst team member 2 rests, and then they will switch.

KB swing (24/16kg)
Ab-mat sit ups

After finishing the 5 rounds, both team members will rest for 2 minutes, and then they will complete 5 more rounds of 50, 40, 30, 20 and 10 reps of:

Box jump (50/60)
Hollow rocks

After that, both partners rest 5 min and complete

100 deadlifts split together (70/100 kg)

Snatch complex 1 Snatch + overhead squat
Main focus is technique

21-15-9-15-21
Thruster 45/30kg
Burpee box jump over (Hands can touch and step up is ok)
T2B

Time cap 26 Mins