WOD

10 sets of:
2min on 1min off

1. AMRAP of:
30 DU´s
10 Pull ups
10 DB-Goblet Squats (22,5/15kg)

2. 200m run
then AMRAP of:
10 alt. DB-Snatches (22,5/15kg)
8 Burpees

3RM Front Squat

Find max weight in 12min.

5RM single arm DB strict press

Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.

1600m Run

For time

2000m Row

For Time

Powerclean Clusters

4 sets
1.1.1.1.1 Powercleans
Rest 10s between reps and 90s between sets

Splitjerk Clusters

4 sets
1.1.1.1.1 splitjerks
Rest 10s between reps and 90s between sets

Finisher

Amrap5 for quality
20s double kb fr wallsit
20s single leg rom. Dl hold (R)
20s single leg rom. Dl hold (L)

Powersnatch

Every 2 min for 10 min do

4 drop and go Powersnatches

(start a little higher than last week and try to go beat last weeks weight)

Pushjerk

Every 2 min for 10 min do

4 tng pushjerks

(start a little higher than last week and try to go beat last weeks weight)

Wod

For time (TC 10 min)
25 strict hspu
25 double Kb FS (2x32/2x24)
25 Ring muscleups
(scale with Jumping RMU or 1 pullup + 1 pushup = 1 reps