For time
500m Row
30 Wallballs (9/6kg)
30 Toes to Bar
30 Deadlifts (100/80kg)
30 Burpee Box Jump Overs (60/50cm)
30 Deadlifts (100/80kg)
30 Toes to Bar
30 Wallballs (9/6kg)
500m Row

10 Hang Power Snatch (40/30kg),
10 TTB

WOD

100 reps KB Bench Press 32/24kg

every time the KB is set down perform 5/5 cleans

2 Rounds of:

30sec plank
30sec side plank
30sec plank
30sec side plank
30sec bridge
30sec rest

3 rounds
run 400m
15 OHS 42,5kg/30kg

Partner WOD

For time:
40-30-20-10
Thruster 42,5/30kg
Burpee Pull-Ups

while the partner is working, other must hold in static position

if partner 1 is on Thrusters, partner 2 must be actively hanging from pull-up bar. If partner 1 is on BPU, partner 2 must have their barbell locked out overhead)

8min AMRAP:
10 Pull-Up,
10 Push-Up

rest 3min

8min AMRAP:
10 Toes-to-bar
10 Burpees

Reload

10 min AMRAP:
10 x wall ball
5 x burpee box jump overs

3min lepoa

800m juoksu

For time:

1 squat snatches
10 burpees
2 squat snatches
10 burpees
3 squat snatches
10 burpees
4 squat snatches
10 burpees
5 snatch balances
10 burpees
4 squat snatches
10 burpees
3 squat snatches
10 burpees
2 squat snatches
10 burpees
1 squat snatches

Use 75 % of your 1 RM snatch.

The main aim is to maintain a good form under the load.