Ring Complex

4sets:
1 Inverted hang decent (as slow as possible)
3-8 S. TTR
3-5 S. Pullups

EMOM

EMOM ALAP (max. 12min)
3 HSPU
7-10 WB

Acessories

3 sets:
20 Russian twists
R+L 10 Side plank crunches + 5 Side plank rotations

Snatch

Find max P. Snatch for the day
then 10x 1 @ 90%

WOD

3 rounds of:
21 alt. DB-Snatches (30/20kg)
15 T2B
9 Burpee BJ overs (24/20'')
- 13min cap -

Clean Complex

Find heavy weight for P. Clean + P. Jerk + FS + Hang Clean + Split Jerk

Clean and Jerk

20 Clean and Jerks for Time @max complex (12min cap) for every fail or missing rep do 5 Burpees after the workout

Front Squat EMOM

EMOM 8: 2 Front Squats (challenging weight)

WOD

Every 10min for 30min do:

3 People per Station:

1.
6*30sec on/ 30sec off
AirBike
then
300m active recovery Jog

2.
6min Sled Push Conga line
then
300m active recovery Jog

3.
6*30sec on/ 30sec off
Row
then
300m active recovery Jog

Clean

4 sets of:
3-pos. Clean (floor, below knee, above knee) @ ~80-85%

Clean EMOM

8min EMOM
5 TNG P. Clean @60-65%

Back Squat

5x5 @ 70%

WOD

21-15-9 of:
Double KB-rev. lunges (2x24/16kg)
T2B
- 7min cap -

Accessories

3 sets of:
10x Partner Seitstütz (pro Seite)
10x palloff press (pro Seite)
10x Partner Beinbeuger