WOD

10 sets 90s on // 30s off

1. AMRAP (switch arm as needed)
12 SA DB DL (22,5)
9 SA DB HPC
6 SA DB STOH

2.
30 airsquats
ME Doubleunders

HSPU Balance

10-8-6-4-2
Tripod to candle
Straddle Jumps

HSPU Strength

5 Sets
Cluster: 1.1.1 Negative Wallfacing (def.) HSPU
2min Rest

+
5 min AMRAP Pike PushUps

Accessory

Acc. 2min HollowHold
Every time you break: 10-15 Facepulls

Clean and jerk

In 12 min build up a heavy set of

1 x 3-Position clean (high hang/hang/floor)
+ 1 pushjerk

Accessories

3 giant sets
6-8 clean pulls @ 100% of complex (tng)
Rest 15s
6-8 frontfoot elevated splitsquats with 2xKB in FR (2" plate) each side
Rest 15s
6-8 split stance SA bottom up KB press each side
Rest 90s