A. Shoulder press
Build to a heavy 5 @ RPE 10
*then 3×5 85-90%

B. For time with partner:
100 ring rows
100 steps walking lunge 22,5/15kg
100 v-ups
100 calorie row

A. Handstand walk practice

B. AMRAP 15:
9 handstand push-ups
12 box step overs
15m handstand walk

A. EMOM 9:
1. 3 hi-hang squat snatches
2. 2 hang squat snatches
3. 1 squat snatch

B. 3 rounds for time:
50 double-unders
15 burpees over dumbbell
20 dumbbell snatches
-22,5/15kg

AMRAP 12:
3 wall walks
6 power clean & jerks 60/42,5kg
9 air squats
+
Rest 4:00
+
AMRAP 12:
2 rope climbs
8 medicine ball cleans
16 abmat sit-ups
+
Rest 4:00
+
AMRAP 12:
4 burpee box get overs 120cm
8 dumbbell snatches 22,5/15kg
12m walking lunge

A. 5-5-3-3
Snatch balance

B. 4 rounds
12 hang power snatch 42,5/30kg
24 wall balls

EMOM 24:
1. 1-2 Rope climbs
2. 40-60 Double-unders
3. 12 Dumbbell snatches 22,5/15kg
4-6. Row for calories

A. Shoulder press
Build to a heavy 5 @ RPE 9
*then 3×5 85-90%

B. AMRAP 9:
9 thrusters 42,5/30kg
9 chest-to-bars
9 burpees