Rope Climbs

1. For 15min - Rope Climbs:
A: Practice
Or
B: 10min Amrap RC (before every climb do 30 Du´s + 5 High Box jumps)

Core:

2sets of each excercise: 30sec on/ 30sec off
Hollow body hold
Candle Sticks
Russian twists

In Teams of 2 as YGIG

2min Amrap:
DB STOH
Into
2min Amrap:
DB Snatch (R/L)
Into
2min Amrap:
DB Burpees

1RM Clean & Jerk

For Weight

2000m Row

For Time

Jump warmup

Seated boxjump
10x1 on challenging height

Snatch

3 rounds of
Snatch specific Warmup

Then find 1rm snatch in 15 min

Accessories

3 sets
20m sealwalk hin und zurück (10/10)
10 pullaparts
5 Front supported wall walks

WOD: Row or Bike

4sets:
10sec on/ 50sec off:
into
4sets of:
20sec on/ 40sec off
into
4sets of:
30sec on/30sec off
Into
4sets of:
40sec on/ 20sec off
Into
4sets of:
50sec on/ 10sec off
4min rest
Then
4min Amcap (as many calories as possible)

Mobility

Long hip flow