EMOM 16:
1. 15/12 cal row
2. 30s crossover
+
Rest 3:00
+
EMOM 16:
1. 45s shuttle run 10m+10m
2. 3 wall walks

A. 4×3 strict chest-to-bar

B. EMOM 20:
1. 15/12 cal row
2. 10 thruster 42,5/30kg

6 rounds for time:
4 ring muscle-ups
8 overhead squats 42,5/30kg
32 double-unders

A. Build to a heavy set of:
Power snatch + Hang power snatch + 2 OHS
*then 2 sets 80-85%

B. AMRAP 10:
1 power snatch 52,5/35kg
5 toes-to-bars
8 burpees
*add 1 power snatch each round

MegaWOD:

Build to a heavy set of 10 back squat in 15 minutes
+
5:00 rest
+
AMRAP 20:
10 thruster 42,5/30kg
10 bar over burpee
20 abmat sit-ups
20 pull-ups
+
5:00 rest
+
5 sets of:
20s row (hard)
40s rest

A. 5×5 sumo deadlift

B. You go, I go for 20:00
20m front rack walking lunge 2×22,5/15kg
16 v-up
12 wall ball

For 40 minutes:
2:00 machine
20 plank object pull through
15 ring row
2:00 machine
0:30 side plank R
0:30 side plank L