A. SKILL and Strength

12 min work on

Chinup (mit Partner ) oder mit Fußunterstützung

+ 10 x Partner hochstechen pro Partner

B. Strength

3 sets
6-8 gobletsquats with tempo of Coach
Rest 60s

3 sets
30s banded flutterkicks
Rest 60s

C. WOD

Roxxanne mit Burpees

A. Bike

5 rounds for Time in Teams of 2:
110/100/90 cal (split as needed)

A. 15 minute EMOM of Rowing, Burpees to Target, and Chest-to-Bar Pull-Ups

Row
10 Burpee to Target
15 Chest-to-Bar Pull-Up

Rest 5min before B starts

B. Clean and Jerk

With a 10min running clock work up to the heaviest weight for:
Clean and Jerk

A. 10 minute AMRAP of Rowing and Wall Ball Shots

Row
20 Wall Ball Shots

rest 5min before B

B. 10 minute AMRAP of Air Squats, Push-Ups, and Pull-Ups

50 Air Squat
30 Push-Up
15 Pull-Up