emom x 10

3 hang power snatches 

wod

amrap 12 minuten

30 wall balls 9/6

10 overhead squat 40/27,5

dumbell "randy"

75 alternating dumbell Snatches 22,5/15 kg

21/18/15/12/9/6/3

Sumo-Deadlifts 100/70 kg

Burpee Tuck Jump

Sit Ups

Emom x 10

1 strict press 

1 push press 

1 split jerk 

wod

6 rounds

5 clean and jerk 60/42,5

7 toes to bar

9 box jumps 75/60 cm