A. Whole body mobility

Mobility Flow

A1. Back Squat 4 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

A2. Single Arm Dumbbell Floor Press 4 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

B. 12 minute AMRAP of Ring Rows, Bodyweight Walking Lunge Steps, and Single Unders

10 Ring Row
20 Bodyweight Walking Lunge Step
30 Single Under

Options for Single Unders:
lateral shuffle jumps
plate step ups

A. Teams of 2

in teams of 2, use 2 different ergs:

00:00 - 14:00
> switch @ 2 min

14:00 - 17:00 (rest)

17:00 - 27:00
> switch @ 1min

27:00 - 30:00 (rest)

30:00 - 36:00
> switch @ 30sec.

A. Overhead Focus

15 mins to work up in Complex:

Snatch balance +2 OHS

—> speed under bar +tension in shoulders

EMOM‘12
1)5-10 OHS
2)5-10 Push jerks
3)15-20 lateral raises

—>all performed out of the rack

A. SKILL and Strength

12 min work on

1-5 Kipping T2B/Toes to rings + Inchworms

B. Strength

4 sets
6-8 Pushups with tempo of Coach
Rest 60s

C. WOD

In teams of 3-4 do

Amrap 8

1 Partner rows 150m

The others are standing in one line in Front of the rower facing the one on the rower and do Airsquats in the rythm of the stroke rate. Switch after 150m.

A. Power Clean 5-5-4-4-3-3-2-2

5 Power Clean
5 Power Clean
4 Power Clean
4 Power Clean
3 Power Clean
3 Power Clean
2 Power Clean
2 Power Clean

Do the cleans drop and go as Single reps

B. 10 minute EMOM of Hang Clean and Jerks and Burpee Step Over the Barbells

8-12 Hang Clean and Jerk
6 Burpee Step Over the Barbell

A. 14 minute AMRAP of Rowing, Toes to Bars, Wall Ball Shots, and more

60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots
30 Clean
20 Muscle-Up

B. Accessories

3 sets of:
8-12 3-point DB-rows (each side)
rest 30-60sec.
8-12 single arm DB-Bench Press @21X1 (each side)
rest 30-60sec.

3-5 rounds of:
6-10 reps of:
Hollow rock, V-up, Tuck-up, Hollow hold
rest 60sec. btw rounds