WOD: 15min Amrap:

3 HSPU
3 Strict. Pullups
3 High Box Jumps
6 Ring Dips
6 CTB or Pullups
6 Reactive Box jumps
9 Push ups
9 Ring rows
9 Pistols

1min rest

3 rounds:

10 band pull aparts + 10sec hold + 10 band pull aparts
20-30sec hollow hold + 8 Tuck ups/ Situps
20-30 side plank hold + 10 Side plank abductions

Strict Press / Ring rows

4 sets of:
4 strict press (no TNG - ~80%)
8-12 ring Rows
rest by feel

WOD

10min AMRAP of:
8 C2B
12 KB-Push Press (2x20/12kg)
32 DU´s

Accessories

3 sets of:
15 band pull aparts
je 10-15sec. Y-W-T hold
rest 60sec.

Jump warmup

6 min for
3 broadjumps
3 single leg broadjumps each side
3 lateral jumps each side

Snatch

Every90s for 6 min
1. 1 highpull 1 snatch pull 1 snatch
2. 1 snatch pull 1 snatch
3. 1 snatch

Amrap5

20m single arm oh kb carry (bottom up)
Alternate arms every 20m

WOD: Bike or Row

1min fast
1min moderate
2min fast
2min moderate
3min fast
3min moderate
2min fast
2min moderate
1min fast
1min moderate

2min rest then

60/53cal Row or 50/43cal Bike
FW Pendellauf
15/12cal Row or 13/10cal Bike

(34min TC)

Mobility

Smashing with barbell and kb