With partner:
Row 5K (total)
+
AMRAP 5:
5 TNG Power Snatch 52,5/35kg

A. Bench press
Build to a heavy 5 @ RPE 8/10
*then 2×5 90%

B. For time:
400m run
21 push-ups
400m run
15 push-ups
400m run
9 push-ups

A. Strict press
3×6 @ RPE 8/10

B. 2-2-2-2 minute intervals:
4 squat cleans 80/60kg
15/12 cal row
Max reps lateral bar over burpees
-Rest 2:00 between efforts

A. Front squat
1×5 RPE 7
1×3 RPE 8
1×2 RPE 9
1×2 RPE 9,5

B. 5 rounds of:
200m run
15 kettlebell swing 24/16kg
15 v-up

MegaWOD:
400m run
20 burpees
400m run
19 burpees
400m run
18 burpees
.
.
.
.
400m run
2 burpees
400m run
1 burpee
-wear 9/6kg vest if possible

A. 4 rounds of:
Front rack bulgarian split squat
10+10 @ RPE 8/10
+
Rest 1:00
+
5/3 bar muscle-up
+
Rest 1:00

B. EMOM 12:
1. 30s hollow hold
2. 30s weighted twist
3. 30s side plank R
4. 30s side plank L

Handstand practice

In teams of 3 for 20 minutes:
A. 15/12 cal row
B. AMRAP wall balls
C. Rest