3 rounds
300m run
12 push ups
12 kb swings 32kg/20kg
12 pull ups

Snatch pull, 5 x 3, 105 %

Push ups
4x8-15r
60s. recovery
Scale as needed.
You can do ”Xiaopeng forward” as recovery. 5 reps/side.

Bench press

1 RM bench press (sotilaspena)

AMRAP 9
12 Toes-to-bar
8 Box Jumps
4 Bar Muscle-Ups

12 min AMRAP
8 HSPUs
10 deadlifts 100kg/80kg
10 box overs 60cm/50cm

5 min time to find max weight in complex
2 deadlifts
1 hang clean
1 front squat
1 jerk

2 min rest

6 min AMRAP
3 l-pull ups
4+4 kb snatcehs 24kg/16kg
10 russian twists 20kg/10kg

4 rounds
300m run
10 push ups
5 ring dips
40 DUs

5x3

77% x 1
79% x 1
85% x 3

18 min AMRAP w/ a partner

40 Wallballs 9/6 kg
30 Deadlifts 80/60 kg
100 Double unders / 200 Single unders

– Share the reps anyhow, one works at a time.