A. Workout

With a running clock:
@ 0:00
21-15-9 of:
WB @20/14lbs
Pull ups
alt. DB-Snatches @22,5/15kg
- 8min cap -

@ 12:00
3 rounds of:
400m run
12 SA DB-Hang Squat Cleans @22,5/15kg
- 8min cap -

A. Skill and Strength

Heavy sled pulls

1. With Facepull
2. With long Arms walking

Alternate with Medball Throw variations

B. Wod

Amrap3
4 handsupported burpee box hop overs
8 db hang pc

Rest 1 min

Amrap3
3 Burpee boxjumps
6 db reverse lunges

Rest 1 min

Amrap3
2 burpee Boxjump overs
4 db pushpress

A. For Time (35min), in teams of 2

Part A) 8 Rounds of:
Person A: Row for cals
Person B:
- 400m run
- 16/12cal Echo Bike

Part B) In Remaining Time:
- max cals on Rower
Part A)
> row with moderate pace
> go hard for the run & echo bike
> switch when B is done with Echo Bike

Part B)
> switch as needed

A. Clean and Jerk 15 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Push Press 3 x 3

3 Push Press
3 Push Press
3 Push Press

Slightly heavier than last week!

C. Snatch Grip Romanian Deadlift 3 x 6-10

6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift

--> double progression from last week.

D. MetCon

5 rounds of:
8 HSPU
10 T2B
12 DB-Front Squats @2x22,5/15kg

A. 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean 10 Sets

1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean

Work in a 12min window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

10min AMRAP for quality:
20-40sec. HS-hold (free or balancing if possible)
30m Suitcase carry (15m each arm)
20sec. Hollow hold
10-20sec. Tuck-Front lever hold
30m Suitcase carry (15m each arm)