Every 3min for 15min

12 Burpee Box jumps
10-40 DU`S

Strenght

Partner Ring Dips:
3*8-12
Horizontal Ring Rows
3*ME

Finisher

3*30sec Banded Flutter kicks

30sec rest between sets:

Front Squat

Find heavy weight for:
6 Front Squats from floor

WOD

10min AMRAP of:
10 alt. Front rack rev. lunges (60/40kg)
10 T2B
20 DU´s

Accessories

3 sets of:
10 DB rom. DL
20 (DB) walking lunges
10 single arm KB high knee steps in Farmers carry (pro Seite)

Clean Complex

Find heavy weight for 2 P. Cleans + 1 Push Jerk + 2 Cleans + 1 Split Jerk

Clean

Find 1 RM Clean and Jerk in 5min

Clean and Jerk EMOM

EMOM for as long as possible (max 12min):
3 P. Clean + 3 FS + 3 P. Jerk @~60% of today's 1 RM Clean

WOD

5 rounds
1min Air Bike
1min Suicide Sprint
1min SkiErg
1min Burpees
1min Sled Push

1min rest between rounds

Clean and Jerk

Find max weight for:
P. Clean + TNG Clean + Jerk

Clean and Jerk

5min AMRAP of:
P. Clean and jerk @ max weight for complex

Push Press

8, 6, 4, 2
go heavy for each set (not max)

WOD

3 rounds of:
10 P. Cleans (60/40kg)
15 strict HSPU
20 C2B
- 7min cap -

Accessories

3 sets of:
6-10 strict chin ups
10-30 Push ups
15-20 band pull aparts
rest 90sec.