A. Overhead work

8 Sets:

Snatchbalance 3sec. in catch 3 Overheadsquats

60-90 sec. Rest

B. Snatch Grip Deadlift 5 x 8

8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift

A. 28 minute AMRAP of Shuttle Runs and Rowing

10 Shuttle Run
Row
Rest

A. Teams of 2

Buy In
50 Burpees to Target
100/80 cals Row

3 rounds of:
30 Thruster (40/25 kg)
30 Pull ups

Buy out
50 SA DB Devils Press (22,5/15kg)
50 KB American Swings (24/16 kg)

A1. Close Grip Bench Press 4 x 5-8

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

with 3sec. eccentric

A2. Ring Pull-Up 4 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

2-3 negatives / feet ass. ring pull ups

B. MetCon

16 sets of: (4 rounds)
30sec. on 15sec. off

1. DB-walking lunges
2. Echo Bike
3. DB-Push Press
4. russ. KBS

A. Strength

5 sets
1-3 skin the cat
4-6 strict hspu
7-9 dragon flags

B. Wod

Amrap10 "Cindy"

5 pullups
10 pushups
15 airsquats

A. Strength

3 sets of:
5-10 DB-Bench Press @21X1
into ME Push ups
rest 60sec.
4-6 (wtd.) Pull ups
into ME Kipping/Butterfly Pull ups or ME Ring rows
rest 60sec.

B. Strength Endurance MetCon

Every 3min for 12min (4 sets):
20/15cal Row
12 unbroken DB-Front Squats @as heavy as possible
50 DU´s