35 Min. AMRAP for quality:
10 Deadlifts @ light-medium
5/5 DB Side Plank Rotation
200 m Run
10 Medball Sit-ups
50 Double Unders
10 Goblet Squats @ moderate – heavy


OLY WOD:
 
A:
4 x 2 Snatch @80 w/2 sec Paused at knees and Paused in Catch 3 sec,

4 x 1 work up to a heavy single

Start at 80% of 1 RM

B:
Snatch barbellcycling
EMOM 16
4 t’n’g hang Snatch + Snatch
10 pull ups
8 t’n’g OHS
15/12 Assault bike/Row

Start around 60% +- 5 kg of 1 rep max Hang Snatch
then increase if technique is good


A:
Deadlift
5RM, then -10% for 5, tempo 3-0-1-0
Rest 3 min between sets

B:
5 Rounds of:
12 stiff leg DL w/BB
12 bench press

C:
4 Rounds of:
20 Banded Hamstring Curl
20 DB DL

Rest when you partner is working