A. Skill and Strength

Splitsquats + pushups

B. Wod

Emom12

1. 8-16 Medball GTOH
2. 8-16 jumps over medball
3. 8-16 Medball situps

A. 6 sets

4 min moderate pace on rower
30 sec Rest
30 sec Sprint on echo bike
1 min Rest

A. 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 1 Push Jerk 8 x 1

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

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

B. Gymnastics Holds + Carries

15min quality AMRAP of:
30sec. HS-hold
30sec. 90° KB-carry
30sec. Bottom of Push up hold
30sec. W-hold

A. Snatch 12 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

B. Snatch Pull 4 x 3

3 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull

Start at the heaviest weight used for the pause Snatch Pulls.

C. MetCon

12min AMRAP of:
15/12cal Row
3x (1 wall-walk + 2 wall-facing HSPU)
15 T2B
50 DU´s