WOD:

Part 1 you go I go 7 rounds for each

5  burpee box jump overs
10 pull-ups

-5min rest-

Part 2

1RM sumo deadlift

-5min rest-

Part 3

200 wall balls
400 single unders

WOD:
3x5min amrap
10 back rack reverse lunges
10 hang power clean
-1min rest between sets
-60/42,5kg

Squat:
Find a heavy set of 5 front squat

WOD:
30-20-10
DU x2
DB hang c&j 22,5/15kg
Box jump

Mobility

Pull:
5×3 weighted chin-up

EMOM 20:
A. 20/15 cal row
B. 20/15 push-up
C. 20/15 cal row
D. 10 bench press 85/60kg

Snatch:
4×5 squat snatch

WOD:
21-15-9
Power snatch
Bar over burpee
-52,5/35kg

Deadlift:
5×3 deficit deadlift

WOD:
3 Rounds
10 t2b
15 deadlift 110/75kg
20 goblet squats

WOD:
Every 5min
A. 500/400m row
B. 30 thrusters 60/42,5kg
C. 50 bar over burpees
D. 20 devils press 22,5/15kg