10min AMRAP
run 400m
12 T2Bs
6 K2Es

Squat Clean 1 RM

5 rounds:
11 x Deadlifts @ 100/70kg
11 x Wallballs @ 10/6kg
11 x Calorie Row
11 x Handstand Pushups

5min AMRAP of:
DB weighted burpees x 3 reps
Alternating DB rows from the plank x 5 reps each arm
DB thrusters x 7 reps

Rest 2min and then repeat...

3 rounds
400m run
10+10 kb snatches 24kg/16kg
10 burpee pullups

Build up to a heavy 3 repetitions. Doesn't need to be a 3RM, just heavy.

After that,
EMOM 10min @ 70% of the heavy 3r.

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Example: Heavy triple = 90kg -> EMOM 90kg * 0,7 = 63 kg

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Post 3 heaviest triples.

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'+ Short metcon

WOD 21-15-9( FT)
Push Press
Dips
KB swings
Wall balls

3 rounds for time of:
400m run
20 x box jumps 50/60cm
10/15 strict HSPU
Timecap 12min.

Coach will tell you if you are allowed to do this! If you have poor OH mobility, you will not do this.

Advanced:
Overhead squat 5 x 5 @ 2010.

With the barbell overhead, squat below parallel and come back up. No rush!

Keskity räjähtävyyteen!