A. Outdoor

5 sets of
50 Du‘s (max.30 sec)
18 hang squat snatch (22,5/15kg)
12 hand released push ups

then 800m run

into

4 sets of
20 STOH
15 goblet rev. Lunges
14 C2B

A. 1 Clean + 2 Front Squats + 1 Split Jerk 6 x 1

1 1 Clean + 2 Front Squats + 1 Split Jerk
1 1 Clean + 2 Front Squats + 1 Split Jerk
1 1 Clean + 2 Front Squats + 1 Split Jerk
1 1 Clean + 2 Front Squats + 1 Split Jerk
1 1 Clean + 2 Front Squats + 1 Split Jerk
1 1 Clean + 2 Front Squats + 1 Split Jerk

B. 3-Position Clean Pull 4 x 3

3 3-Position Clean Pull
3 3-Position Clean Pull
3 3-Position Clean Pull
3 3-Position Clean Pull

C. Finisher

AMRAP5 for quality

10m OH/FR KB carry

Switch sides after each lane

A. Clean and Jerk 8 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

Rest 15s for the 1st 4 sets and 30s between the last 4 sets between reps

B. Back Squat 5 x 2

2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat
2 Back Squat

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

C. Push Press 5 x 2

2 Push Press
2 Push Press
2 Push Press
2 Push Press
2 Push Press

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

D. SKILL/Capacity Ring Muscleup

For 10 min work on Kipping RMU

Or

5 sets
1-2 strict RMU
2-8 kipping RMU
Rest 60s

A1. Romanian Deadlift 4 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

controlled eccentric

A2. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

B. Metcon

12min AMRAP of:
12 Goblet Squats
8 Ring Rows
30m Farmers walk
8cal Echo Bike

A. SKILL

For 10-12 min practice Barmuscleups

- jumping
- jump into Kip + Airchair + Hip extention
- banded/ supported
- accumulate quality Singles or link 2 or more reps

B. WOD

For time

21-15-9 *
KB SDLHP (32/24)
KB facing Burpees

*After each round do a 60m(6x10m) KB Carry in Goblet Position

TC: 12 min