A1. Kettlebell Gorilla Row 4 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

A2. Seated Single Arm Dumbbell Strict Press 4 x 6

6 Seated Single Arm Dumbbell Strict Press
6 Seated Single Arm Dumbbell Strict Press
6 Seated Single Arm Dumbbell Strict Press
6 Seated Single Arm Dumbbell Strict Press

B. WOD

For time
4 sets of

12 cal Row
12 DB double Push Jerks
6 burpee to Box step up
12 DB double hang Snatches
8 Push up

1:00 min rest after each round

A. Skill and strength

Benchpress + 2 lanes Walking lunges (SA KB FR)

B. Wod

Amrap2
Burpee over parallette

Rest 1 min

Amrap2
T2B

Rest 1 min

Amrap2
Medball over shoulder

A. Clean and Jerk 8 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Over 5-8 sets of 1 heavy Single Clean and Jerk (all above 85%) work up to a daily 1RM.
Preferably no misses, maximum 2 in total!

B. MetCon

24min EMOM
1. 18/14cal Row
2. 15-20 WB @20/14lbs
3. 6-12 T2B + 8-12 BJ over @24/20''
4. rest