A) 5 sets, E2M, build
1 squat snatch
1 overhead squat (pause 2s)

B) 30 power snatches for time
*everytime you break a set perform 10 ring dips

WOD:
1600m run
5 rope climbs
33 kettlebell swings
1200m run
3 rope climbs
27 kettlebell swings
800m run
1 rope climb
21 kettlebell swings
-24/16kg

”Murph prep”
Amrap 30:
400m run
3 rounds
2 pull-ups
4 push-ups
6 air squats
-0:30 rest before each run

A) Build to a heavy 3 back squat
*then 2×3, 90%, E3M

B) 3×5 pause back squat
*no belt, no knee sleeves, 2s pause each rep

A) Strict handstand push-up practice

B) Amrap 12:
15 wall balls
12 bar over burpees
9 deadlifts
6 shoulder to overhead
-70/47,5kg

5 rounds of:
10 bench presses 70/47,5kg
10 strict pull-ups
20 deadlifts @ bodyweight

A) 5 sets, E2M, build
2 squat snatches
1 overhead squat (2s pause)

B) Amrap 10:
30 double-unders
15 power snatches 35/25kg
10 handstand push-ups