12min practice:

Pull up and/ or CTB

6 rounds:

10 Band pull downs
30sec DB/ KB hold (R/L)

Finisher: Tabata (*10sec on/ 20sec "off")

10sec = Push ups
20sec = Side plank hold (R/L)

Overhead Squat Complex

8 sets of:
Bnk Split Jerk + 2 OHS
start @ 60% of (Squat) Snatch and work up

WOD

4 rounds of:
12 alt. single arm DB-OH rev. lunges (22,5/15kg)
10 Burpee over DB
8 C2B
- 10min cap -

Warmup

3 sets
30s goblet wall sit
3 goblet squat jumps
6 squat jumps

Snatch complex

Build up a heavy set
1 high hang ps
1 ohs
1 hang ps
1 ohs
1 ps
1 ohs

Finisher

Amrap5
4 pushups on 1 db
4 rows on 1 db
4 db snatch

Then switch sides

WOD: Row or Bike (Row=Meter/ Bike=sec)

3*5rounds:
100m fast/ 25sec fast
100m easy/ 35sec easy
90sec rest b.s./ 2min rest after 3set

2*3rounds
200m fast/ 50sec fast
200m easy/ 1:10min easy
90sec rest b.s./ 2min rest after 2set

1 round:
400m fast/ 1:30min fast
400m easy/ 2:00min easy
400m fast/ 1:30min fast
400m easy/ 2:00min easy

Mobility

Upper and lower back