WOD:
800m run
100 wall balls
100 toes-to-bars
800m run
*partition wall ball and t2b as needed

A) Box jump
*build to challenging but safe height for the day

B) 4 rounds
200m run
4 squat snatches 70/47,5kg
8 burpee pull-ups

A) 5×5 banded deadlift, E3M

B) 4 rounds of:
8 strict ring dips
8 strict pull-ups
-straight into-
3 rounds of:
6 weighted strict ring dips
10 strict pull-ups
-straight into-
2 rounds of:
4 weighted strict ring dips
12 strict pull-ups
-straight into-
1 round of:
2 weighted ring dips
14 strict pull-ups

A) 5×3 power clean, E2M, add weight

B) 5 rounds
15 wall balls
3 power cleans 100/70kg

WOD:
15-12-9
Front squat 100/70kg
Bar muscle-up

A) 5×2 split jerk, E2M, build
*3s pause in catch position

B) 4 rounds
2:00 row for calories
1:00 burpees
1:00 abmat sit-ups

5 rounds:
300m run
20 medball cleans
10 deficit handstand push-ups