A. Handstand walk practice

B. Shoulder Press
Build to a heavy 8 in 10 minutes

C. 21-15-9:
Thruster 42,5/30kg
Toes-to-bar

A. 5x 3-position squat snatch

B. Deadlift
3×2 reps 90%/1RM

C. Pendlay Row
3×8 reps

MegaWOD

AMRAP 12:
1 ring muscle-up
3 handstand push-ups
6 kettlebell swings 32/24kg
+
Rest 4:00
+
AMRAP 12:
12 wall balls
12 dumbbell snatches 22,5/15kg
12 pull-ups
+
Rest 4:00
+
AMRAP 12:
200m run
24 steps walking lunge 32/24kg
12 abmat sit-ups

A. Power Clean and Power Jerk
EMOM 10:
1+1 85-90%

B. 3 sets of:
3 squat cleans 100/70kg
6 deadlifts 100/70kg
9 bar over burpees
12 wall balls
15 push-ups
200m run
Rest 2:00 between sets

Easy 45 minutes:
400m jog
1:00 wall sit
20 alt. v-ups
400m jog
1:00 plank hold
30m+30m single arm farmer carry

A. T2B practice

B. AMRAP 10:
1-2-3-4-5-6-7….
Strict handstand push-up
2-4-6-8-10-12-14..
Toes-to-bar

A. Low Hang Squat Snatch
Every 2:00, 3 reps x 5 sets

B. Deadlift
Build to a heavy 4 @ RPE 10/10

C. Romanian Deadlift
3×8, RPE 7/10