A. Build to a heavy single deadlift

B. With partner for 15 minutes:
8 burpees over dumbbell
8 dual dumbbell power clean
8 toes-to-bar

A. Bench press
2 reps x 4 sets RPE 9-9,5

B. For time:
800m run
60 wall balls
40 ring dips

A. Power snatch + squat snatch
Every 90s x 10 sets
*all sets same weight

B. EMOM 16:
1. 10 strict pull-up
2. 15m handstand push-up
3. 10 bulgarian split squat R
4. 10 bulgarian split squat L
*2x kettlebells on front rack

With partner for 40 minutes:
1 wall walk
2 ground to overhead
3 calories on any machine
*next rounds 2-4-6/3-6-9/4-8-12 etc.

A. Back rack reverse lunge
3×20, add weight each set, every 3:00

B. EMOM 16:
1. 1-2 rope climbs, remaining time burpees
2. 15 overhead squat 35/25kg, remaining time burpees
3. 15/12 cal row, remaining time burpees
4. rest

A. 2-2-1-1
Deadlift

B. For time:
60 dumbbell snatch
30 push-up
40 dumbbell snatch
20 handstand push-up
20 dumbbell snatch
10 strict handstand push-up
-22,5/15kg

A. Front squat
*build to a heavy 3
**then 3×3 90%/heavy 3

B. 21-15-9
Squat clean thruster 42,5/30kg
Pull-up