5 x 2min AMRAP
6 Shuttle run
Max reps of toes to bar
2min Rest between rounds

Result is number of toes to bars.

5 x Strict Pull Up
5 x Shoulder Press
5 x Dip

12x Ot90sek

Rounds: 1-6

Snatch + ohs

Rounds 7-12

Clean + Stoh

Start light and add weight every round (but not for max)

5 rounds:

400m run

30 Wallball (9/6)

30 Boxjump (60/50)

Cap: 45min.

For Time:
30 T2B
400 Meter Row
15 Power Cleans (70/50)
800 Meter Row
15 Power Cleans (70/50)
400 Meter Row
30 T2B

AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

WEIGHTLIFTING
Every 90-120sec for 9 set:

Power Clean + Jerk (anyhow)
1-3@70%
4-6@75%
7-9@80%

Keep it relatively light, not all in!

RPE 3-4

1. 1-3 Rope Climps
2. 8-12 Defisit Push Ups w/2DB, rest of the min Push Press w/2 DBs
3. Rest

PARTNER WOD

For time:
24 Burpees
24 Thrusters
24 Burpees
24 Power Snatches
24 Burpees
24 Push Jerks
24 Burpees
24 Hang Squat Cleans
24 Burpees
24 Overhead Squats

RX:50/35kg

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups