A:
Chinese Barbell Row 4×10

B:
For time:
30 overhead walking lunges, 20/15kg Plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges, 20/15kg Plate


OLYMPIC WEIGHTLIFTING WOD

A:
Power Snatch 10-10-10-10 (TnG)
Start every 3min.

B:
Snatch Pull 3-3-3-3-3 (reset after every rep)
Start every 2:30min. Go heavy (more than 100% or 1RM)

C:
3x 15-20 Banded GHD Side Crunches


STRENGTH WOD

A:
Deficit Deadlift 8-8-8-8 (standing on a 20kg plate)
Start every 3min.
B:
EMOM for 16min:
1) 4-8 HSPU
2) Supine Barbell Row

C:
Banded Russian KB Swings – 4×20