A:
EMOM for 18min do:
1) 3 Wall Climbs
2) 10m Seated Sled Face Pulls
3) 20-30sec. Ring Support Hold
4) 6-10 Strict T2B
5) 10 Hip Extensions @ 2020
6) Medball Hamstring Curls @ 2020

B:
AMRAP in 12min of:
20m Quadruped Crawl (controlled)
10 Pull-ups
20m Burpee Broad Jumps (you place your hands right there where you land with your feet)
10 Squat Jumps


OLYMPIC WEIGHTLIFTING WOD

A:
3-3-3-3-3 Snatch Drop
Start every 2:30min.

B:
Within 12min build up to a heavy tripple of:
Hang Squat Snatches (TnG)

C:
4-4-4-4 Sots Press
Start every 2min.