A. Ring row
4×8 @ RPE 8/10, E3M

B. For time:
400m run
40 abmat sit-up
400m run
30 abmat sit-up
400m run
20 abmat sit-up
400m run
10 abmat sit-up

A. Build to a heavy 5 deadlift RPE 9
*then 3×5 75-80%

B. 21-15-9
Power clean 60/42,5kg
*after each set perform 15m handstand walk

”Mary”
AMRAP 20:
5 handstand push-ups
10 alt. pistol squats
15 pull-ups

A. Build to a heavy set in 6 sets, new set every 1:30
Power snatch + Squat snatch + Hang squat snatch + Overhead squat

B. For time:
40-30-20-10 wall ball
8-6-4-2 snatch 60/42,5kg (anyhow)

A. 3x max reps pull-up

B. AMRAP 15 with partner:
1. Shuttle run
2. 20 renegade row + 15 double KB russian swing
-2×24/16kg

AMRAP 40:
400m run
20 push-ups
20m handstand walk
40 air squats

A. Deadlift
*Build to a heavy 5 @ RPE 8
**Then 2×5 80-85%

B. For time:
30-20-10
Box step-up 1×22,5/15kg
Chest-to-bar pull-up