A1:
4 Sets
10 Bench Press
A2:
1-2 Rope climbs btw. sets
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B:
12 Min. EMOM
1. 10 Burpee Box Jump Overs 60/50
2. 20 Shoulder Press @ empty Bb
3. 10 Slam Balls @moderate

OLY LIFTING WOD:

A:
Squat snatch
Go every 90 sec for 10 sets
2 squat snatch not t’n’g

B1:
Snatch balance + overhead squat
5×1+2
B2:
Snatch pull
5×2

Go every 4 min
0:00 do SB + OS
2:00 do SP

C. Hip extension
4x 10 @30×2
If easy you can use 10kg barbell

STRENGTH WOD:

A:
Back squat
6×3
Go every 3 min

B:
Power clean
6×2
go every 75 sec

C:
4 rounds of
C1:12 deficit push ups
Rest 60sec
C2.10 bend over row w/barbell
Rest 60 sec
C3.10 hip extension @30×2