A:
Max reps unbroken Pull ups
2 min Rest
EMOM for 8 min:
40-50% of max reps

B:
2 Rounds:
60 Double unders
40 Dumbbell snatches, 22,5/15 kg
20 Burpees


OLY WOD:
A:
4 Stets:
2 Clean Pull-Under
2 Power Cleans

B:
Every 90sec. For 10sets do:
2 High Hang Squat Cleans
(try to increase the load, start with 60%)

C:
5 x 1 Squat + 1 Power Clean


STRENGTH WOD:
A1:
12-12-12-12 Bench Press
A2:
10-10-10-10 Chest supported DB Rows
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
1 round for time of:
20 strict ring dips
20 strict pull-ups
10 barbell Turkish get-ups, 20/15 Kg

C:
2 rounds
Max Reps Siting DB Curls
Max Reps V-ups