A. Clean

12 Sets of Complex:

1-3:
1 clean pull; 1 powerclean; 1 squatclean; 3 Frontsquats

4-7:
1 cleanpull; 1 powerclean; 1 squatclean

8-12:
1 cleanpull; 1 powerclean

B. 6 minute EMOM of Power Cleans and Front Squats

10 Power Clean
15 Front Squat

A. 30 minute AMRAP of Rowing and Running

Row
Run

A. Amrap’30 in Teams of 2

4 rope climbs
8 GTOH (60/45 kg)
16 Front squats
32 box jumps

—> all movements split as needed

A. Skill

For 12-15 min practice Pull-overs at the high or low Bars in sets of 1-3

After each set do 15-20 DU's

B. Wod

Amrap 4/3/2/1 with 1 min rest between

5 pullups
10 pushups
15 airsquats

A1. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

A2. Dumbbell Single Leg Deadlift 3 x 6-8

6-8 Dumbbell Single Leg Deadlift
6-8 Dumbbell Single Leg Deadlift
6-8 Dumbbell Single Leg Deadlift

rest 30-60sec. btw legs

B. 12 minute AMRAP of Push-Ups, Ring Rows, and Goblet Squats

8 Push-Up
8 Ring Row
8 Goblet Squat

A. RKC Swings

Every 3min for 12min (4 sets):
2x 10 RKC Swings
- go every 60sec. -

B. MetCon

40-30-20-10 of:
Wall Balls @20/14lbs
- 16 Kettlebell Snatches @24/16kg after every round -