A1:
4 x 10 Pendlay Row
A2:
4x 10 Lateral Box Shuffle
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

DB: 20/15kg


OLYMPIC WEIGHTLIFTING WOD

A:
hang power snatch + power snatch
Go every 90 sec. for 10 sets
1+2

B1:
Back squats
5×3

B2:
Snatch push press
2×3
3×2
Go every 4 min
0:00 do bs
2:00 do spp


STRENGTH WOD

A1:

deadlft
5×3 same weight in all the sets

A2:
shoulder press
5×2 go heavy

Go every 4 min
0:DL
2:SP

B:
3 rounds of
8+8 Single leg deadlift
Rest 30sec
12 DB lateral raise
Rest 30sec
60 sec Chinese plank W/plates
Rest 30 sec
10+10 tricep extension on a bench