Every 6 mins for 24 mins do:
Run, 400 m
25 Sit-ups
25 Wallballs, 9/6 kg,

Accessory
For quality:
50 L/50 R Side Plank Hip Raises
30 Windshield wiper

Split up as desired!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

Hi hang snatch
3-4x 3

Snatch pull + power snatch + snatch
4-5 x 2+1+1

Snatch pull
3-4 x 2

Snatch balance
4x 3

AMRAP60
-2k row
-2k ski

Sub 108bpm.

EMOM 36

Minute 1 : Row 15/11 Calories
Minute 2 : 12 Wallball Shots
Minute 3 : 14 Hang DB Snatch 15/10kg
Minute 4 : 7 Burpees Over DB
Minute 5 : 18 Reverse Lunges
Minute 6 : Rest

5 sets:
1 Squat Clean + 11/4 Front Squat + Split Jerk @75+% 1RM Clean & Jerk
- Rest as needed btw sets

3 sets:
10 Strict Ring Rows (feet elevated), no assistance from the hip
10 Ring Push Ups
- Rest as needed btw sets

4 sets:
10 Pull-ups, unbroken
- You can do Kipping Pull-ups, but no butterflys, use bands if needed
- Rest 1min btw sets

Partner wod (YGIG) 


AMRAP 6 mins x 5 sets 

2-4-6-8-10-12-14-16.... 

T2b

Goblet Box step up @20/12kg , 50cm

Cal row

Burpee over row

2 mins REST between sets
In every following 6 min AMRAP you continue the ladder.

5 sets:
2 Snatches @75+%
- Start @75% and build up by feel
- You can drop the bar after receive and save your legs
- 2min Rest btw sets