10min for Quality:

8 MB Situps
12 MB Russian twists
12 MB walking Lunges

3rounds:

ME Leg elevation with feet in rings
90sec rest
ME 30 alt. Leg elevations + ME Leg elevation hold
90sec rest

3rounds:

1*ME negative Chin up
30sec rest
1*ME alt. DB row on bench
30sec rest
1*ME negative Ring Push up
30sec rest
1*ME alt. DB Bench press
1min rest

Skill

5 rounds of:
3-5 HSPU (def.)
3-5 Bar MU/C2B/Pull ups
30 (UB) DU´s
- max 15min -

WOD

7min AMRAP of:
10 H.R. Push ups
10 T2B

Jerk technique

Practice jerks with foot marks

Jerk 1rm

Build up a 1rm splitjerk

Jerk accessories

4 sets
6-8 heavy jerk dip squats
6-8 db splitpress
30s fast banded rows

WOD1:

Row:
2rounds:
500/400m @ 26-28 SR
30sec rest
500/400m @ 30-32 SR
30sec rest
500/400m @ +34 SR
2min rest

3min rest after second round then

6sets:
20sec Hard pull but low frequence
20sec normal
20sec High frequence but easy pull
20sec recovery
40sec rest between sets

WOD2:

Finisher:
50 DU`s
20/ 16cal row

Mobility

Barbell and kb smashing