Push and Pull

Tabata:
1. Ring Dip top hold
2. Ring row top hold
2min rest
Tabata:
1. Ring Dips
2. Ring rows

Core

In Teams of 2 as YGIG
100 TTB/TTR
(5min TC)
1min rest then
Accumulate 5min of Side plank abductions

4 rounds for Quality:

50m FW
14 DB rows in Push up position
20 Tricep extension
40 DU`S

Jerk Complex

6 sets of:
P. Jerk + Pause Split Jerk + Split jerk
start @ ~ 60% and work up in weight

WOD

For time:
20-15-10-5
HSPU
1-2-3-4
Rope Climbs (scale with 5-10-15-20 ring rows)
- run 400m after every round -
(16min cap)

Jump warmup

10 sets
Drop jump from small on higher box

Clean and jerks

5 sets each every 90s
1. 3 squatclean singles + 1 jerk
2. 2 + 1
3. 1 + 1

Finisher

Amrap3 powerclean singles @ 70-80% of heaviest set

In Teams of 2 - Bike+Run+Row

15 min. AMRAP for max. calories on Assault Bike:

Partner "A" bikes for max. calories while Partner "B" runs 200 meter, then switch.

- rest 3 minutes -, then

15 min. AMRAP for max. calories on Rower:

Partner "A" rows for max. calories while Partner "B" runs 200 meter, then switch.

Mobility

Long lower body flow