A. 5 rounds of

5 rounds of:
800m run
20 WB (20/14 lbs)
15 T2B
10 SA DB STOH (22,5/15 kg)

A. Split Jerk 5 x 3

3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk

Pause 3s in each catch! Build up as long as pause can be hold!

B. Bearhug Carry

In Teams of 4-5 do 10 min of 20m Bearhug carry as kongaline.

A. Clean and Jerk 3-2-1-3-2-1

3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

Start @ 80%-85% and build up. The 2nd wave should start higher than the 1st Wave.

B. 5 RM Backsquat

In 10 min build up a 5RM Backsquat in 5-7 sets.

After that do 1 x ME (- 1) @ 90% of 5 RM

C. For Time: Double-Unders, Echo Bikes, and Single Arm Dumbbell Devils Presses

100 Double-Under
Echo Bike
25 Single Arm Dumbbell Devils Press

A. Skill

For 10 min work on kipping/butterfly (C2B) pullups
- jump into hollow into big hip extention
- get that 1st rep (try mixed or supinated if not possible in pronated grip)
- link together 3-6 reps

Or if strength if the limiting Faktor alt. between
1. 10-20s sup. chin over bar- / horizontal bar holds
Rest 30-60s
2. 8-10 Beat Swings
Rest 30-60s

B. 5 Rounds For Time of Alt. Reverse Lunges in Farmers Positions, Hand Release Push-Ups, and Burpee Box Jumps

12 Alt. Reverse Lunges in Farmers Position
8 Hand Release Push-Up
4 Burpee Box Jump

2x22,5/2x15 kg for the Lunges

A. Post. Chain Giant set

3 sets of:
6-8 rom. DL with 4sec. ecc.
10-20 (wtd.) glute bridges
rest ~2min

B. Workout

12min AMRAP of:
2 rounds of:
6 Ring rows
9 (elev.) push ups
12 air squats
then
12cal Echo Bike