10min Amrap:

1 Pull up/ CTB
1 Push up
30sec rest then
2
2
…
(try to go unbroken in both movements for as long as you can, if you fail start at 1rep again)

10min EMOM:

10-15 WB
(All reps have to be in between 10-15 rep range)

3 rounds:

60 sec Wall Sit
20m KB FR Carry
30sec hollow body hold
60sec rest between rounds

Olympic lift

Snatch
6 sets
1 Snatch balance + 1 tempo OHS (24X1)
Build up but focus on speed in snatch balance

Wod

Amrap5
16doubleunders
8 alt. hang db snatches (22,5/15)

Rest 2 min

Amrap5
16 doubleunders
8 alt. Hang db clean and jerks

Power Clean Complex

E2MOM for 12min (6 sets):
Clean Pull + Low Hang P. Clean + P. Clean
Start @~70% of 1RM and build up

Split Jerks

Find heavy single Split Jerk
Then 5x1 @~92,5%

Clean Deadlifts

3x5 Clean Deadlifts @110% of 1RM clean

WOD:

In Teams of 2 as YGIG per movement:
0:00-10:00 Min
35 DU`s
13/10cal Row
1min rest
11:00-21:00 Min
8-10 Burpees
13/10cal Row
1min rest
22:00-32:00 Min
10 Box jumps
13/10cal Row

Powerclean and Jerk

5 sets
3 pause powerclean (2s pause in catch)
+ 1 pause pushjerk (2s pause in catch)

Sets @ 70-80%

Press

6/1 Method

6-1-6-1-6-1

Push-pull

4 sets
3.3.3 strict supinated (weighted) pullups
Rest 1 min
6 half kneeling anti rotation press each side
Rest 1 min
1-3 strict muscleups
Rest 1 min

Accessories

4 sets
5 blackburns
10 pullaparts
15s pull apart hold