Push and Pull I

4 rounds of:
Chin over Bar Hold 10-30 sec
Ring Push Ups 5-10

Push and Pull II

4 rounds of:
Ring Row 10 (challenging)
Supported Planche Hold 10-30 sec

Volume Accumulation

For 10 min:
1 Strict Pull Up
+ 1 Strict Knee to Ellbow
+ 1 Strict Toes to Bar

* 1 unbroken complex count as 1 rep (avoid failure)

Overhead Squat

Find a max weight for:
2 OHS
then
3x 3 @ tempo 31X1 @ ~85% of 2RM

WOD

5 rounds of:
15 DB-OHS (22,5/15kg)
200m run
- 12min cap -

Skill/Technique work

In 7 minutes complete as many good quality sets as possible of:
3 TNG Squat Snatches + 3 OHS
Rest as needed to ensure perfect technique / work at a light load

Snatch Complex

Every 90sec for 10 Sets:
2 Low Hang Snatches + 1 Snatch
All sets btw 75-85%

Snatch Deadlifts

5x4 segmented Snatch Deadlift with 4sec on eccentric @~90%

Lactate Treshold

In Teams of 3:

2 Rounds of:
4 min. Prowler Sprint (light weight) (je 20 m pro Team Member)
1 min. rest
4 min. max. Double Unders
1 min. rest
4 min. max. cal. Assault Bike
1 min. rest

Clean and Jerk

5 sets of:
P. Clean + P. Jerk + P. Clean + Split Jerk
@ ~80-85%

Strict Press

4x 3 (1.1.1) rest 10sec. between reps @~90%
rest ~2min

Push - Pull

4 sets of:
6-8 bent over BB rows (sup. grip)
6-10 strict (wtd.) Ring Dips
1-2 legless Rope Climbs
rest 2min
Not for time! Move with good form and work heavy.

Accessories

3 sets of
10-12 ring rows
15 band pull aparts
90sec of gymn. swim
rest by feel