12-15min practice:

Rope Climbs and Peg Board

WOD:

6min Amrap:
1-2-3-4-... Strict Pull up
1-2-3-4-... Strict HSPU
into
3min Amrap:
TTB

Hang Power Snatch

6 sets of:
3 H.P. Snatch @ 65-75% of 1RM

WOD

5 rounds of:
12 alt. DB-FR rev. lunges (2x22,5/15kg)
10 Burpee over DB´s
8 T2B
- 10min cap -

Warmup

3 sets
20m dual bottom up kb walk
4 broadjumps with still catch above parallel

Clean and jerk

16 sets every 90s

4 x 4 muscleclean + 4 strict press
4x 3 hang pc + 3 pushpress
4x 2 hang squatclean + 2 pushjerks
4x 1 hang squatclean + 1 splitjerk

35min Amrap: In Teams of 2:

10-15-20 Single DB box step ups
ME Bike
into
30-40-50 DU`S
ME Bike
into
5-10-15 Devils Press
ME Bike

Mobility

Joint CARS + Stretch