EMOM 20:
1 heavy hang power clean
3 T2B
5 wall balls

AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s (30s per arm)
Max Bike or Row for Cals or Sled Push x 60s
Single Arm OH Carry x 30s (15s each arm)
Hollow Hold x 20s

*One athlete completes a full round at a time.

For time
20 deadlifts 120kg/80kg
15 front squats 100kg/65kg
10 cleans 80kg/55kg
5 OHS 60kg/45kg

3-5 rounds, rest as needed

1) 5-15 GHD Hip extension, TEMPO 5033 (5sec down, start a new rep immediately, 3sec up, 3sec hold)
2) 5+5 Double KB Front Rack Lunge
3)10 Prone Double KB Row

RPE 4

5*3 poz sqt snatch
Climbing

With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
Perform a Tabata interfal (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

4 Rounds (each for time)
New round every 5th minute

Run around box
20 Wall Balls
20 Hang Power Cleans & Jerks 42,5/30kg

Ring Mu technique and scaling options

12min AMRAP of:
3 Thrusters 70/50kg
5 Burpee over bar
7 Pullups
9 Box Jumps

9 sets, every 90sec

Squat Clean + Push Press + Push Jerk + Split Jerk

Find heavy of the day (RPE 5)