Warm up/ Pre Wod "Animal Walks"

Bear Crawl
Frog Walk
Bear-Crab roll
Low Squat walk
Crab walk
Crouching Tiger
Stiffed legged Bear Crawl
Wall Climb

For time: (TC 7min)

30 Man Maker

Acc:

4 rounds:
10 Bent over Flys + 5-10sec hold with last rep
10-14 Seated leg lifts
10-15 Push ups
1min rest

1RM Clean & Jerk

For Weight

2000m Row

For Time

Jump warmup

10 min work of „Niedersprünge“

Clean and jerk

Find Max clean and jerk

Finisher

50 hangpowercleans for time @ 40-50% of Max (tc 5)

30min Amrap:

30sec @ +200/100 W or +900/ 700 cal/h
30sec @ +250/ 150 W or + 1000/ 800 cal/h
30sec @ +250/ 200 W or + 1100/ 900 cal/h
.
.
.
Go until you can not keep the prescribed pace (Watt/ cal )
Then
600m run
1min rest after the run

Mobilty

Long lower Body Flow