A. Bench Press
6-3-1-1

B. AMRAP 3:
21 power cleans
15 power snatches
9 shoulder to overheads
Max reps OHS time remaining
+
Rest 3:00
+
800m run

MegaWOD

AMRAP 15:
15 power snatches 35/25kg
2 rounds of ”Cindy”
+
Rest 5:00
+
EMOM 12:
1. row for calories
2. rest
3. max reps dumbbell thrusters 2×22,5/15kg
4. rest
+
Rest 5:00
+
3 rounds
80 double-unders
20 deadlifts 80/60kg
20 toes-to-bars

A. Power Clean and Power Jerk
5×2+1 80%

B. 3 rounds for time:
7 front squats 90/65kg
14 deadlifts 90/65kg
21 ring dips

For 50 minutes:

With partner
A. 1 mile run
B. 2000m row

For time:
100 dumbbell snatches 22,5/15kg
100 push-ups
100 abmat sit-ups
100 air squats

A. Low Hang Squat Snatch
3 reps every 2:00 x 5 sets
Add weight from last week

B. Deadlift
Build to a heavy 4 @ RPE 9/10
*then 2×8 Romanian deadlift, RPE 7/10

A. Bench Press
8-6-4-4

B. 3 rounds of:
20 chest-to-bars
100 double-unders