3 rounds:

12 Band pull downs with straight arms
10-15 Knee raise at Push up position on grass or in rings

TTB practice for 12min or workout:

Workout: 2 rounds:
10 weigthed high knee raises
10 Strict TTB
20 TTB
3min rest between sets

4 rounds:

30sec Super man hold
10 Bent over flys
20 Tricep extensions

Clean and Jerk Complex

10 sets of:
Hang Clean + Clean + Split Jerk
- start @ first weight after empty bar and work up in weight -

WOD

For time:
50 DL (100/70kg)
50 Burpee over bar
- 5min cap -

Snatch

6 Sets of:
3 Hang Snatches (3s ecc.)

Then 6 Sets of:
1 Hang Snatch (5s pause in Squat) @last weight from previous complex

Snatch Pull

5 Sets of:
3 Snatch Pulls @~110%

Accessories

3 Sets of:
10 alt. DB Sotts Press
10 Renegade Rows
Rest 60s

40min AMRAP: In Teams of 2 as YGIG:

A:
200/ 180m Row
100m run
400/ 350m Row
100m run
12/9cal Bike
100m run
24/ 18cal Bike
Into B
200/ 180m Row
25 low reactive box jumps
400/ 350m Row
25 low reactive box jumps
12/9cal Bike
25 low reactive box jumps
24/ 18cal Bike
Into C
200/ 180m Row
50 DU`s
400/ 350m Row
50 DU`s
12/9cal Bike
50 DU`s
24/ 18cal Bike

*After your Team has finished all 3 Parts (A,B and C) before the AMRAP is over you can choose between those and continue until the AMRAP is over

Press

Work up to a 1RM Strict Press
then
keep on working up to a 1RM Push Press

Legless Rope Climb

5min max legless RC

WOD

For time:
100/80cal Bike
100/80cal Row