1. DL x8-12 (100/70kg)
2. WB x15-20
3. MU/C2B/PU x2-15

A)
20 minutes of split jerks (climbing, easy weight or technique work)
B)
EMOM 10
1. 2 split jerks (2 sec. pause in the dip and in the catch)
2. 2 split jerks

For time:
30 Snatch (60/42.5)

12min EMOM, 4 rounds
1) Sit ups
2) Box step up
3) Burpee

For quality. Take it easy.

AMRAPs

6 x 3 min AMRAP - 4 min REST in between

Alpha:
7+7 DB Clean and Press
7m SA OH Walking Lunges

Beta:
5 Pull-ups -> scale to JCTB or Kipping Ring Row
10 alternating Pistols -> scale to Goblet Squats
5 HPSU -> scale to Pushups

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A-B-A-B-A-B

60m front rack carry
15-20s. L-sit
15 Superman rocks
Lepo 1min

Modified hero wod:

Whitten

45min AMRAP:

22 KB Swing
22 Box Jump
400m Run
22 Burpee
22 WB

3-4 rounds

8x Bicep curls
8+8 x 1 Arm shoulder press
1 min lepo

21-15-9
handstand walk (m)
C2B
HBR

AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95) …
Up by (1) rep each round