For time:

200 DU´s
*for every break do 8 Situps

(TC 5min)

Every 2min for 12min:

1 round of Cindy

Tabata:

One Arm band pull + One Arm KB Strict Press

Back Squat

work up to a heavy set of 3. (total of 5-7 sets)
then
1x ME @ 85% of H3 (max 12 reps)

WOD

4 sets of:
40sec. Bike
rest 20sec.
20sec. Thrusters (42,5/30kg)
rest 40sec.
rest add. 2min after 2 rounds
total: 10min

Warmup

Max height boxjump with straight legs

Clean and jerk

Every 90s for 12 sets
1-3: 4 hang muscle cleans + 1 strict press
4-6: 3 hang powercleans + 1 pushpress
7-9: 2 powercleans + 1 push/splitjerk
10-12: 1 squatclean + 1 push/splitjerk

5 lanes heavy OH DB carry

Switch sides after each lane

WOD: For time (32min TC)

Row or Bike:
6min Row/ Bike
50 DU`s
1min rest
5min Row/ Bike
50 Du`s
1min rest
4min Row/ Bike
50 DU`s
1min rest
3min Row/ Bike
50 DU`s
1min rest
2min Row/ Bike
50 DU´s
1min rest
1min Row/ Bike
50 DU´s

*For every break during DU´s do a 50m penalty run after completing 50reps

Mobility

Hip ans lower back