4 sets of the following superset!
Ring Pull Up x Max reps
Rest 90s
Tall Kneeling Landmine Press x 6-8 each
Rest 90s

A, Find daily max of the following complex in 12 mins
Push jerk + Split Jerk daily max
- from rack

B,
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

One person completes a full round then switch!
Goal : unbroken each round!

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for
time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees

ScaledWOD
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for
time of:
goblet squats
up down

Teams of 3

4 X 6 minute amrap. 2 min. rest in transition.
Hanging
50 KB hang squat cleans 20/12
50 T2B
AMRAP of box jumps
Sandbag
Sandbag ground to shoulder 50/30
+ Farmers hold 2 x 32/16
Synchro BB
5-5-5, 10-10-10, 15-15-15...
Synchro deadlift
Synchro hang power clean
Synchro front squat

Echo row
2+2, 4+4, 6+6

2-3 rounds:

5+5 windmill
5+5 deadbug crosspress
30-60s plank hold

Snatch deadlift 3x5
2s pause irroitus - hang - high hang - suoristus

Snatch pull 3x3
2s pause hang & pull

7 rounds for time:
5 Strict Chin-ups
10 Push-ups
15 Air Squats

2 rounds (1,5min work) of:

1) Banded catcow
2) Weighted Russian baby makers
3) Arm bar with rotation
4) Lapavedot kuminauhalla
5) Lying circles pienellä kiekolla
6) Medball + tanko venytys

-Yhdellä kierroksella toinen puoli eli 1,5 min työtä per käsi.