10min for:

PegBoard Conga line
Or
5*5-8 Uneven ring pull ups

Death by Wall Balls:

Start at 10reps

4 sets:

15 Bent over DB flys + 5-15sec Bent over t-hold
8-12 Strict Ring Dips

60sec rest

Reverse lunges

4x 12 alt. BB reverse lunges (across)

Accessories

3 sets of:
8-10 DB Box step ups (pro Bein)
10-12 Good mornings

Accessorie WOD

10min of:
15 goblet squats (24/16kg)
8 strict T2B
30m double KB front rack carry
200m run

Clean and Jerk

Work up a 3-pos clean and 1 jerk
(high hang/ hang / floor)

Strength

5 sets
4-5 1/4 Frontsquats
2-3 pushpress

Amrap5

Manmakers

Bike or Row

2-4sets:
1min ME
200m active recovery run

2-3sets:
2min ME
200m active recovery run

2-3sets:
3min ME
200m active recovery run


*Set a Calorie Goal pace for every Intervall
*Go around +80% of ME pace at the first attempt on every Intervall - Try to repeat or top the Calorie Goal of the first attempt - If your not able to repeat or top the previous Calorie score move on to the next Intervall time
*For every Calorie under the Calorie Goal do 2 Burpees after the whole WOD

Mobility

Hip and lower back mobility