Every 8:00 x 4 sets 8 clean & jerks 60/42,5kg 13 pull-ups 18 cal row

A. 3 sets of: 10 Z-press 10 Strict pull-up Rest 2:00 between sets B. 3 rounds for time: 10 hang squat snatches 52,5/35kg 15 front squats

A. Squat Snatch Build to a heavy single B. Snatch Deadlift 6-4-2-2

A. Back Squat 3x1 90-95% B. AMRAP 15: 5 pull-ups 10 wall balls 15 push-ups

Easy 45 minutes In teams of 3: A. 500/400m row B. Alternate between a. 30s L-sit on rings b. 30s L-hang C. 100 single-unders Remaining time: Box step overs 50cm

Every 8:00 x 4 sets 21 cal row 15 thrusters 42,5/30kg 9 bar facing burpee