Deadlift:

Find a heavy single block pull

*then 4×3

5×10 romanian deadlift

WOD:

6min amrap

Buy in 800m run

6 thrusters

8 c2b

-3min rest-

6min amrap

Buy in 800m run

8 box jumps

10 pull-ups

Deadlift:

Find a heavy single deficit deadlift

*then 3×3

Accessory:

Heavy 5 front squat

Heavy 10 good morning

In teams of 3:

Part 1

15min amrap 3,3,3,6,6,6,etc.

Bench press 70/50kg

Strict pull-up

Back squat 85/55kg

Part 2

400m run as a team

60 strict hspu

60 power clean & jerk

400m run as a team

45 strict hspu

45 power clean & jerk

400m run as a team

30 strict pull-up

30 power clean & jerk

-60/40kg

WOD:

5 rounds

5 deadlifts 100/70kg

15 wall balls

30 walking lunges with ball

WOD:

50 abmat sit-ups

50 push-ups

50 t2b

25m hs walk

-5min rest-

25m hs walk

50 t2b

50 push-ups

50 abmat sit-ups

Mobility

Amrap 5:

50 du

10 hang squat snatch 42,5/30kg

-3min rest-

Amrap 5:

40 du

8 hang squat snatch 50/35kg

-3min rest-

Amrap 5:

30 du

6 hang squat snatch 60/40kg