A. Skill and Strength

Frontsquats + GHD situps

B. Wod

Amrap10 in one team

4 x 10m shuttle run
2 x 10m Bearhug carry
1 x 10m burpee broadjumps

A. Workout

8 sets of:
2:00 on 2:00 off

1. 200m run
then ME Single arm DB-Thrusters @30/20kg

2. AMRAP of:
8 alt. DB-Snatches @30/20kg
10 Burpees
12 Pull ups

A. Running and rowing

3 min on/2 min off for 35 min:
Run 400 m (sub 2 min)
Max cal on rower

A. Snatch 15 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Pause Snatch Pull 4 x 3

3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull

pause for 3sec. 2" off the floor on every rep.
--> work up in weight from last week.

C. MetCon

Every 4min for 16min (4 sets):

20/15cal Row
10 OHS @60/40kg
15 C2B
10 Burpee over bar
Scale as needed to be able to finish consistently sub 2:45!

A. Strength

3 sets of:
5-8 rom. DL with controlled ecc. @~RPE 8-9
8-12 DB-Glute Bridges into 20sec. iso hold
10-20 BW walking lunges
rest 2min

B. Strength Endurance MetCon

Every 90sec. for 9min (6 sets):

1.
20sec. max Pull ups
30sec. max DB-H.P. Clean and Push Press @2x22,5/15kg

2.
20sec. max push ups
30sec. max Bottom of Ring Dip/Push up hold