WOD

With a running clock:
@ 0:00
800m run
80 WB (20/14lbs)
60 T2B
40 target Burpees (6'')
20 single arm DB-STOH (30/20kg)
(16min cap)

@ 20:00
5 rounds of:
25 air squats
25 DB-P. Press @2x15/10kg
50 DU´s
- 12min cap -

Pump and Prime

3 sets
15-20 tempo banded triceps pushdowns (2020)
15-20 tempo facepulls (2020)
- no rest between movements -

Bench Press

4 sets of:
4 Bench Press @ RPE 8
rest 2min

Assistance Lifts

3 sets
1-3 legless RC (scale to 3-5 rope pullups or 2-3 horizontal ropeclimps)
Rest 60s
6-10 ring pushups (21X1)
(If not able to do 5 full regular pushups go for elevated regular pushups)
Rest 60s

Snatch + OHS

Every 90s min for 10 sets

1 high hang Power snatch
1 hang Power Snatch
1 tng Power snatch from floor

Assistance lifts

Every 2:00 min for 10 min

3 pause muscle snatch (5s above knee)
1 Pause OHS (15s in bottom position)

Clean

5 sets of:
High hang clean + Hang Clean + Clean @ 65-80%
- go every 2min -

Wendler Deadlift

All sets go from 90% of your 1RM

3 sets (+2,5-5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95%

(ME / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

3 sets of:
6-10 Good Mornings
rest 90sec

- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -

HIT Bike

Every 4 min for 12 min (3 sets)

30s ME Echo Bike @ Max Effort

Walk in the rest period!