Warm up Wod: (5min TC)

200 DU´s
*for every break do 5 Burpees

Wod 1: For as long as possible do the following excercises unbroken (Maximum 5sets each)

8 Push ups
30sec rest b.s
Then
8 Ring rows
30sec rest b.s
then
30sec plank
30sec rest b.s

10min Amrap:

In Teams of 2:
As Ygig per movement
5 HSPU
8 CTB
11 Sit ups

WOD

6 sets of:
3min on 2min off
1. 30/20cal row
ME DB hang clusters (2x 22,5/15kg)

2 AMRAP of:
9 pull ups
9 Box jumps (24/20“)
9 Push ups
9 KBS (24/16kg)

Jump warmup

5 sets
3 weighted boxjumps
3 normal boxjumps
3 counter movement jumps

Snatch Balance

7-8 sets
1 snatch Balance without feet placement
1 snatch Balance with feet placement

Snatch complex

6-8 sets every 90s
1 high hang ps
1 hang ps
1 ps from floor

Warm up Wod:

In Teams of 2:
For 10min:
12/10cal row or 10/8cal bike
6 Box jump over + 3 Burpee box jump over

Wod:

Row:
3rounds
200m fast
30sec rest
200m fast
1min rest
into
3 rounds
100m fast
30sec rest
300/250m fast
1min rest
into
3rounds
400/350m moderate
30sec rest
400/350m moderate
1min rest

Mobility

Shoulder/arms/forearms/wrist