Amrap 3 x5:
3 power cleans 60/40kg
6 bar over burpees
9 toes-to-bars

”Murph prep”
amrap 25:
400m run
2 rounds
2 pull-ups
4 push-ups
6 air squats
-0:30 rest before each run

A) Build to a heavy 5 back squat
*then 4×5 90%

B) Power clean & jerk
-4-5×10 50-60%/1RM
-3:00 rest between sets, unbroken and touch & go

A) Strict handstand push-up practice

B) 3 rounds
500m row
400m run

A) 10min to build:
Heavy single shoulder press

B) 10min to build:
Heavy single weighted pull-up

C) Amrap 15:
1 rope climb
5 handstand push-ups
10 alt. pistol squats
15 abmat sit-ups

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

B) For time:
4 rounds
400m run
15 overhead squats

3 rounds of:
Amrap 2
250/200m row
Max reps devils press 2×22,5/15kg
-1:00 rest
Amrap 2
200m run
5 deadlifts 120/80kg
Max reps box jumps
-1:00 rest
Amrap 2
500m bike
Max distance handstand walk
-1:00 rest