Split Squat - Floor Press - Row

4 sets of:
10-12 Bulg. Split squats (each side - DB´s in hands)
rest 30sec.
8-12 DB-Floor Press (1sec. pause in end range)
rest 30sec.
16-20 Gorilla rows
rest 30sec.

WOD

7min AMRAP of:
5 WB (9/6kg)
10 DB-P. Cleans (2x22,5/15kg)
10 WB
10 DB-P. Cleans
15 WB
10 DB-P. Cleans
20
10
....

Olympic Lifting warm up

Jerk warm up for the whole group

Jerk Complex

5 sets of:
P. Jerk + 2 Split Jerks
@ 70-85% of 1RM Jerk

Power Clean

Every 90sec. for 9min (6 sets):
4 DNG P. Cleans @ 65%+

Push - Pull

4 sets of:
8-12 (wtd.) Ring Dips
rest 30-60sec.
6-10 bent over BB rows (use a little momentum and go heavy)
rest 30-60sec.

Pull ups

Accumulate as many strict Pull ups as possible in 5min.

Accessories

3-4x 20 banded facepulls
rest 30sec.