WOD

With a running clock
@ 0:00
50 WB (20/14lbs)
40 low hang DB-Snatches (20/20 - @22,5/15kg)
30 T2B
20 Burpee over DB
10 single arm DB-OHS (22,5/15kg)
- 9min cap -

@ 15:00
6 rounds of:
10 single arm DB-Thrusters (22,5/15kg)
10 Pull ups
- 7min cap -

Practice T2B & HSPU

In a 12 min Window practice:

1. 6-10 kipping T2B (scale as needed)
(30-60 sek Rest btw)

2. 6-10 kipping (deficit) Hspu
(Scale: ROM/3-6 Strict Hspu/Pike Hspu)
(Rest as needed)

EMOM strength

EMOM 12 min: (4 Sets)

1. 6-10 strict T2B/knees to Chest/ Strict feet to Rack/KB
2. 1-3 Wall Walks
3. 8-12 Alligator Rolls (4-6/Seite)

Intervals

Every 7min for 28min (4 sets):

400m run - max. 2min
21 WB (9/6kg) - scale weight, height and/or reps to 15
21 KB-SDLHP (32/24kg) - scale weight and/or reps to 15
15 BJ over (24/20'') - scale height and/or reps, or to step over
15 T2B - scale reps and/or ROM

- scale as needed to finish consistent sub 5min -

Triple Power Cleans

6 sets of:
Triple Power Cleans @RPE7,5-8
- rest 2' -

Back Squat

3X10 Back Squats @H3
- rest 90" -

Accessories

3 sets of:
15 Banded leg curls
15 Banded shoulder int. rot./side
15 Banded shoulder ext. rot./side
15 Pallof press
- no rest -

Upper Body Strength

3 sets of:
5-8 close grip Bench press with 4 sec. ecc.
rest 30 sec.
8-12 ring rows
rest 90 sec.

WOD

3 rounds of:
1min Farmers walk
1min burpees /push up + air squat
1min row
1min alt. rev. lunges

Bike/Row/Ski + Run

Teams of 2:
AMRAP 7 Min x 3:

1. Max Cal Echo Bike (while other Partner runs 200m, than switch)

(3 min Rest btw amraps)

2. max cal Row (while other Partner runs 200m, than Switch)

(3 min Rest btw amraps)

3. Max cal Ski (while other Partner Runs 200m, than Switch)

> go fast on the Ergs & moderate pace for the Run!

"Goodbye Oskar and Rieke"

With a partner as YGIG or rest 1:1
30min AMRAP of:
10 rounds of (5 rounds each - YGIG per round):
12/9cal Echo Bike
12/9 strict HSPU
6 DB-Hang squat cleans @ 2x22,5/15kg
then
max reps in remaining time of:
150cal row
75 Burpee over rower
300 DU´s
- devide as needed -