12min practice:

Rope Climbs and Peg Board

3sets:

8 One Arm KB/DB Push press (R+L)
1min rest

3 sets:

1min Gym. Swim
20 Band pulls
20 tricep extensions
1min rest

WOD

Every 6min for 30min (5 sets):
1min Bike for cal
12 DL (85/55kg)
10 Burpee over bar
12 T2B
50 DU´s
- scale as needed to finish sub 4min for first set -

warmup

5-7 sets

3 dropjumps from higher to lower box

Snatch

Every 90s for 16 sets
4x 1 hang snatch pull + 1 hang snatch high pull + 1 hang snatch
4x 1 hang snatch high pull + 1 hang snatch
4x 1 hang snatch with 2s pause in catch
4x 1 hang snatch

WOD:

In Teams of 4:
2min Row @ +30 SR
2min Row @ -22 SR
2min Row Recovery Row
2min SkiErg
2min rest
2min Row @ +30 SR
2min Row @ -22 SR
2min Row Recovery Row
400m run
2min rest
2min Row @ +30 SR
2min Row @ -22 SR
2min Row Recovery Row
2min DU`s
2min rest

mobility

long lower body flow