6Min Emom

30sec Fast singles only on:
CTB/Pull ups
Or
TTB/KTE/LR

Tabata

1. Plank
2. Hollow hold

6Min Emom

30sec on for:
4 Jumping Air Squats
4 Box Jumps
4 Jumping Air Squats

Tabata:

1. Ring row
2. Band pull aparts

WOD

6 sets of 3min on 2min off:
1. AMRAP of:
15 Burpee over Bar
15 T2B
15 KBS (24/16kg)

2. 80 DU`s
40 WB (9/6kg)
ME DL (100/70kg)

Warm up complex

5 sets of:
2 Snatch Grip Push Press + 1 Snatch Balance + 1 OHS (2sec pause in bottom)

Snatch Complex

Find heavy weight for:
1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS

WOD

10min EMOM:
Odd) 4 DB P. Snatch + 4 DB Squat Snatch + 4 DB OHS (right arm)
Even) same with left arm

WOD:

4min Amrap
200m run
10/7cal Bike

2min rest

8min Amrap
200m run
10/7cal Bike
10 Burpee box jump overs

2min rest

12min Amrap:
200m run
10/7cal Bike
10 Burpee box jump overs
30/21cal row

Clean and Jerk

4 sets of:
2 Clean and Jerks @ ~85-90%

Cluster

4 sets of:
45sec. ME Cluster
rest 90sec.
(@ 50/35, 60/40, 70/45, 80/50 kg)

Back Squat

5x 5 @ 72%

WOD

7min AMRAP of:
14 WB (9/6kg)
14 T2B

Accessories

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