4 rounds:

8 Bench Press
8 BB bent over rows
1min rest between sets

Tabata:

1. Mountain climbers
2. Russian twists

3 rounds:

15 Band extensions
15 Band pull downs

Tabata:

1. Hollow hold plus swim kicks
2. Side plank abductions (2*R/2*L)

WOD

In teams of 2
25min AMRAP of:
A 500/450m row
while
B AMRAP of:
15 WB (9/6kg)
12 BJ over (24/20'')
9 DB-P. Cleans (2x22,5/15kg)
then switch

Activation

4 sets
3 single leg bj to high knee each side

Clean and jerk

Every 90s for 16 sets
4x 2 hang pc + 2 splitjerks (2s pause in each catch
4x 2 hangsquatclean + 2 SJ (2s pause in each catch)
4x 1 hangsquatclean + 1 SJ (2s pause im each catch)
4x 1 HSC + 1 SJ

WOD: For ALAP (TC 40min=6rounds but minimum 26min=4rounds)

Round 1:
1. 100m run
2. 15/12cal Row
3. 10 Burpees
4. 10/7cal Bike
5. 40 DU´s

2min rest

Round 2:
1. +25m
2. +1cal
3. +1 Burpee
5. +1cal
5. +5 DU`s
2min rest
……

Mobility

Lower back / Hip / Ankle