10-15min:

DU’s practice

Ring Strength:

4rounds:
5-10sec Ring Dip top hold
5-10sec Ring Dip bottom hold
5-10sec Ring row top hold
1min rest

For time: (8min TC)

1-2-3-4-5-6-7-8
Ring Dip
Strict Chin ups

Endurance Wod

In Teams of 2:
35min AMRAP:
Buy In:
3000/2500m row (split as needed)

In remaining time AMRAP of:
200m run
10 DB Thruster (2x15/10kg)
200m run
10 Burpee over DBs
- YGIG per movement -

Time for row is a separate score!

Plyometrics

4 sets

5 KB jumps
Into
5 counter movement jumps

Clean and jerk

Every 90s for 12min

do a 3 Position Powerclean (high hang/hang/floor) + 1 jerk

Barbell Cycling

Amrap5

Powerclean and pushjerk @ ~ 70%-80% of Part B

WOD: 3 rounds, In Teams of 2:

5min Emom:
17-20/13-16cal Bike (together)

5min Emom:
6-8 Partner Thruster
4-6 Synchro Partner Burpee over Bar

3min rest between rounds

Mobility

Frontsquat spezifisch