MegaWOD:
5 rounds
10 deadlifts 100/70kg
10m handstand walk
10 toes-to-bars
+
5:00 rest
+
64 strict pull-ups
12 overhead squats 75/52,5kg
+
5:00 rest
+
3 rounds
90 double-unders
30 box jump overs
30 alt. dumbbell hang snatches 22,5/15kg

A. Power clean & power jerk
4×2+2 75%

B. EMOM 15:
1. 3 back squats @ heavy
2. 12 kettlebell swings 32/24kg
3. 10 ring dips

45 minutes easy

In teams of 3:
800m run (together)
100 single-unders
9 wall walks

AMRAP 12:
3 squat cleans 85/60kg
9 v-ups
27 wall balls

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 8/10
*then 3×10 Romanian deadlift, RPE 7/10

A. Bench Press
8-6-4-2

B. For time:
30-20-10
Burpee to pull-up bar
Dumbbell snatch 22,5/15kg
Double-under x2

A. Power clean and Power jerk
4x 2+2 70%

B. For time:
10 ring muscle-ups
30 back squats
50 push-ups
70 wall balls