A) 7 rounds of:
400m run
15 deadlifts 90/65kg
10 strict pull-ups

B) 3 rounds, not for time:
15 frog pumps
15 seated pike leg lifts

A) Find 1RM squat snatch

B) 4 sets, new set every 4:00
20/15 cal row
12 power snatches 35/25kg
8 bar facing burpees

A) Handstand walk practice

B) Amrap 30:
500m row/400m run
40 double-unders
30 steps walking lunge
500 row/400m run
20 kettlebell snatches
10m handstand walk

”Murph prep”
For time:
1200m run
12 rounds
4 pull-ups
8 push-ups
12 air squats
Finish with 400m run

A) Build to a heavy 3 back squat
*then 3×3, 90%, E3M

B) Pause back squat
3×5, 2s pause every rep

A) Strict HSPU practice

B) Amrap 5:
10 wall balls
10 box over jumps
10 burpees

EMOM 40:
A. row
B. ”amrap” 4 pull-ups + 4 box jump overs
C. run
D. ”amrap” 4 dumbbell over burpees + 8 dumbbell snatches
-22,5/15kg