15min for:

Pull up practice
Or
12min Amrap:
6 Kipping or Butterfly Pullups/ CTB
20 DU´s
6 One Arm DB Push Press (R+L)
20 DU`s

Push cycle:

3 rounds:
2 Wall Climbs
6 Ring Dips
10 Push ups
60sec rest b.r.

Pull and Core:

3 rounds:
1min Partner Band pulls
30sec rest
1min Partner Med ball russian twists
30sec rest

WOD

24min AMRAP of:
24 WB (9/6kg)
18 T2B
12 DB Alt. FR rev. lunges (2x22,5/15kg)
6 P. Cleans (70/47,5kg)

Jump warmup

5min
5 Single leg triple jumps each side
10 drop downs

Find a heavy set of 3-2-1 squatclean singles

Go every 90s max 4 sets in each part

Clean pull complex

5 sets at heaviest clean
2 hang clean pull
1 clean pull from floor
Rest 1 min

Mobility

Shoulder/arms/forearm/wrist