A. Ring muscle-up

B. For time:
5-4-3-2-1
Ring muscle-up
25-20-15-10-5
Dumbbell hang clean and jerk 22,5/15kg

A. Power snatch + Hang squat snatch + OHS
Build to a tough but technical set
Then 3x 80-85%

B. 4 rounds for time:
15 power cleans
12 front squats
9 shoulder to overhead
-42,5/30kg

MegaWOD:

AMRAP 12:
7 thruster 35/25kg
7 pull-up
7 burpee
+
Rest 4:00
+
AMRAP 12:
7 power snatch 35/25kg
7 push-up
7 box jump
+
Rest 4:00
+
AMRAP 12:
7 shoulder to overhead 35/25kg
7 toes-to-bar
7 front squat 35/25kg

A. 3 sets of:
3 deadlifts + 5 high box jumps

B. ”Diane”
21-15-9
Deadlift 100/70kg
Handstand push-up

EMOM 24:
1. 15/12 cal row
2. 20 wall balls
3. 14/11 cal bike/ski
4. rest
+
Rest 4:00
+
AMRAP 6:
50 double-unders
25 ambat sit-ups

A. 4×5 strict chest-to-bar

B. AMRAP 20:
5 push-ups
7 pull-ups
9 box over jumps 60/50cm
*rest 1:00 after every 5 round set

A. Negative ring muscle-up

B. 5 rounds for time:
3 ring muscle-ups
9 dumbbell snatches 22,5/15kg
27 double-unders