8min Emom:

1-5 Mus/ 1-2 (Legless) Rope Climbs/ 1 Peg Board ascent

6min Amrap:

20sec plank
1 lane FW

3 rounds:

10 Band pulls + KB/ DB Strict Press in half kneeling position (each side)

1RM Clean & Jerk

For Weight

2000m Row

For Time

Warmup

3 sets
10 Explosive hip bridges with slow descent
10 heidens each side

Snatch Balance

Do 1 min rest after each set and build up

4x4 pressing snatch balance
4x3 no feet snatch balance
4x2 snatch balance
4x1 overheadsquat

Finisher

Timecap 5
10-8-6-4-2 each side
Single arm ohs/ oh reverse lunge
1 lane oh carry

WOD: In Teams of 2/ Follow your Partner

6 rounds:
30sec Air Bike
30sec Box jump over
(„Follow your Partner“ = 6*1min on/ 30sec off)
into
4 rounds:
1min Air Bike
1min Burpee Box jump over
(„Follow your Partner“ = 4*2min on/ 1min off)
into
2rounds:
2min Air Bike
2min DU`s
(„Follow your Partner“ = 2*4min on/ 2min off)
(For every Double Under fail/ break do 1 Penalty Burpee in your Rest time/ Single Under fail/ break = 3 Burpees)

Mobility

Fullbody flossing