A:
Practise Muscle-ups

B:
“Dork”

6 rounds for time of:
60 Double-unders
30 Kettlebell Swings (24/16)kg)
15 Burpees


OLYMPIC WEIGHTLIFTING WOD

A:
Go every 90 sec. for 10 sets:
1+2 High Hang Snatch + Hang Snatch

B1:
5×4 Back Squats
B2:
2×3 Snatch Push Press
3×2 Snatch Puss Press
Go every 4 min (0:00 do BS 2:00 do SPP)


STRENGTH WOD

A1:
5×4 Deadlift, all sets the same weight
A2:
3×3 Shoulder Press
2×2 Shoulder Press
Go every 4 min (0:00 do DL 2:00 do SP)

B:
4 rounds of:
5 HSPU @50X0
Rest 30sec.
8 Nordic hamstring curl
Rest 30 sec.
30 Banded Triceps Curls
Rest 30 sec.
10+10 Tuck and Reach