Snatch
EMOM10
2 x (70 %)

Partner WOD

For time:
75 Pullups ‘Rest’ = Bottom of Squat
75 Front Rack Lunges (42,5/30kg) ‘Rest’ = Hollow Hold
75 Power Cleans (42,5/30kg) ‘Rest’ = Active Shoulder Dead Hang
75 Back Squats (42,5/30kg) ‘Rest’ = Bottom of Pushup Hold
6x (5x30m) Sprints (One run, partner rests. 3x each)

1 TGU per side with 5 presses at the top of each rep
1 TGU per side with 5 OH reverse lunges at the top of each rep [can bring kettle bell down into front rack position if form can not be maintained overhead]
1 TGU per side with 5 laying to tall sit at the bottom of each rep

*if new to get ups body weight get up then pick up weight to perform press/lunge/sit up portion
*same weight ideally used for all movements
*pack your shoulder, pack your shoulder, pack your shoulder... pack your shoulder

AMRAP [with good form] 14 minutes
18 minutes

4 intervals of 45 sec work, 15 sec rest:
interval: Standing sledge/weight pull (30/50kg), 10 m is 1 rep, be fast!
interval: Kipping HSPU
interval: Chest to bar
interval: Handstand walk, 1 m = 1 rep
Repeat 5 times. (altogether 20 min) Count reps as AMRAP.

Handstand drills + Kipping pull-up drills + Muscle up drills

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

or

10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

4min time window to run 400m
Max reps of thrusters in remaining time.
2min Break btw rounds
3 Rounds
42,5/30kg
Result number of thrusters

3m Suicide Sprint

4-6 sets, rest as needed

RPE 4-5

3K Row
300 Double Unders
3 Mile Run

Timecap 50min

Scaled:
2K Row
200 Du
2 Mile Run

Tuplat -> singlet

2 sets (rest 4-5min):

3 Intervals of:
3min ON/2min OFF

A) 40/30 Cal. Row + ME Wall Balls

B) EMOM 3 (each for reps)
1. Front Squats 35/25kg
2. Bar Facing Burpees
3. Hang Power Cleans + Jerk 35/25kg

C) AMRAP 3
8 Thrusters 35/25kg
7 Toes-to-bar
6 Ring Dips

1)
25 minutes for a heavyish complex
Snatch + hang snatch + ohs
2)
EMOM 9
1.3 Snatches
2. 3 Hang snatches
3. Rest