10min Practice

High Box Jumps or Handstand walk

Strenght

Every 2min for 10min

10 reactive Box Jumps + 10 Jumping Air Squats

or

5 Strict HSPU + 1 lane weighted Bear crawl

Tabata This!

Candle Stick and Flutter kicks alternating

WOD 1

5min AMRAP:
15 WB (9/6kg)
15 BJ overs (24/20'')
rest 2min

WOD 2

5min AMRAP:
12 KB-SDLHP (32/24kg)
9 KBS
6 Goblet Squats
rest 2min

WOD 3

5min AMRAP:
10 pull ups
10 DB-Thruster (2x22,5/15kg)
rest 2min

WOD 4

5min AMRAP:
10 T2B
100m run

Muscle Snatch

EMOM 5: 2 Muscle Snatch

Power Snatch + Snatch

E2MOM for 10min: P. Snatch + Hang Snatch start @ 75% and build up

Snatch

Find max Snatch in 5min

Accessories

4sets of:
8 heavy alt. DB Snatches into 20m single arm OH carry (per side)
8-12 Snatch Grip Bent over rows
Rest 60sec

Rope Jumps

250 DU`s/ 500 SU`s

(Every 2min do 10 Burpees)
(9min TC)

Air Bike Intervalls

10 rounds:
1min on/ 1min off

Clean and Jerk

4x H.H. Clean + H. Clean + Clean + Jerk start @ 60% and work up
then 4x2 Clean and Jerk work up

Push Press

5x3 Push Press @ 85% of 3RM

WOD

21-15-9
Thruster (60/40kg)
42-30-18
C2B
- 10min cap -

Accessories

3 sets
8-12 single arm KB-strict Press (pro arm)
rest 60sec.
6-10 tempo chin ups 2020
rest 60sec.
then
3x 8-10 face pull to Y-Press