30 min PK
30 s hang
20 cal row
30 s plank hold
30 m one arm farmers carry 32kg/20kg left
30m one arm farmers carry 32kg/20kg right
30 s support on rings or parallel bars
50 rope jumps

Wod
For Time:
10x
50 Single Unders
15 Air squat

10 min emom
3 Snatch 70% (singles)

Deadlift

5 Deadlifts on the minute for 15 minutes.
Use 60-80% of 1RM deadlift. Increase weights three times during the workout (eg. on the 5th and the 10th minute…)

Sumo deadlift 3-3-3-3-3

Dynamic box squat
8x2r @ 55-60%
Go every 66s.

6 x 30s On / 30s Off

1) row
2) shuttle run
3) box jump
4) mountain climber

(Total 24min)

5 Rounds
Every 4 mins
12/10 Cal Row
12 Toes to Bar
12 Wall Balls
12 Burpees

1 Complex every 2:00 min x 5:

1 Squat Snatch + 1 Low Hang Squat Snatch + 1 Overhead Squat

score: load

Every 3 min x 6
3 Power Snatch 70/50kg
4 Overhead Squats 70/50kg
3 Bar Muscle Ups