A) ”Murph prep”
amrap 20:
400m run
4 pull-ups
8 push-ups
12 air squats
-0:30 rest between rounds

A) Build to a heavy 5 back squat
*then 3×5 90%

B) Power snatch
10x 4-5 reps, 50-60% of 1RM
All sets unbroken and tng
-3:00 rest between sets

A) 5/3/1 push jerk

B) Amrap 3 x3
6 box jump overs
6 toes-to-bars
6 push jerks 70/45kg
-1:00 rest between

A) 4 rounds of:
2 shoulder press
0:30 rest
2 weighted strict pull-up
1:00 rest

B) 3 rounds of:
400m run
14 handstand push-ups
14 box jump overs
14 pull-ups
200m walk

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

B) For time:
150 double-unders
50 toes-to-bars
25 squat cleans 60/42,5kg

4 rounds of:
10 power snatch 60/40kg
200m run
1:00 rest
20 wall balls
200m run
1:00 rest
30 box jumps
200m run
1:00 rest

A) Build to a heavy 5 back squat
*then 2×5 90%

B) 400m run, straight into amrap 10:
3 pull-ups
6 push-ups
9 air squats