WOD:

In Teams of 2:
5*2min Amrap as YGIG:
1. Burpees
2. Pull ups
3. BJO
4. TTB
5. Push ups

6 rounds:

8-12 Leg lifts
40m plate Farmers walk
30sec rest b.r

3 sets:

10 External rotation pulls

Wod

Open 19.2 (class variation)

Amrap20
25 t2b/knee raises
50 doubleunders/singleunders
15/13/11/9/7 squatcleans

(Bar gets heavier each round/ last weight close to max)

Snatch Complex

4 sets of:
Snatch pull + P. Snatch + below knee Snatch
start light and work up in weight (not max!)

Snatch

Work up to a max single Snatch in 10min

Back Squat

5, 3, 1, 8
start 5 reps @ ~80% and work up in weight (drop down again for 8 reps but go heavy!)

Bike - Row - Run

Every 5min for 30min (6 sets):
15/12 cal Bike
18/14cal row
200m run
- go fast -

Open WOD 19.2

19.2

Banded mobility drills:

- OH position
- Squat position

Partner (Loaded-) mobility drills:

- OH position
- Squat position