Cluster pull up

3*(6*1) Strict pull
90sec rest between sets

Cluster HSPU

3*(6*1) Strict HSPU
90sec rest between sets

7min Amrap: In Teams of 2 as YGIG

20 TTB
20 Burpees

Clean Complex

10 sets of:
P. Clean + Hang Clean
start @ ~60% and work up in weight

WOD

3 rounds of:
21 Pull ups
15 Burpee over bar
9 H. Squat Cleans (60/40kg)
- 11min cap -

Warmup

3 sets
6-8 weighted dislocates
6-8 lateral single leg boxjump each side

Snatch

Every 60s for 15 sets
1-5: 3 hang ps
6-10: 2 hang snatch
11-15: 1 snatch dl

Finisher

3 sets
45s kb fr wall sit
45s kb oh hold
Rest 30s

DU`s Test: 7min EMOM:

1. 30 DU´s/ 60 SU
2. 35 DU´s/ 60 SU
3. 40 DU`s/ 60 SU
4. 45 DU´s/ 60 SU
5. 50 DU`s/ 60 SU
6. 55 DU`s/ 60 SU
7. 60 DU´s/ 60 SU

WOD: 23min Amrap:

200m easy pace (Men @ 2:10-15/500m // Women @ 2:20-25/500m)
200m 5sec faster (Men @ 2:05-10/500m // Women @ 2:15-20/500m)
200m 5sec faster (Men @ 2:00-05/500m // Women @ 2:10-15/500m)
…
*Row 5sec faster then before every time you complete 200m @ prescribed pace
*When you fail to complete 200m @ the prescribed pace rest 1min and then start again but with a 5sec SLOWER starting pace

Mobility

Single leg lower body flow and stretch