A. Open wod 20.5-ish in teams of 2

60 sync pull ups
100 cal row -split
140 partner wall balls
—> partitioned as needed
TC:25 min

A1. Bent-Over Barbell Row 4 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

A2. Dumbbell Flat Bench Press 4 x 6-8

6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press

B. For Time

21 Ring Rows
21 Goblet rev. Lunges
300m row
18 Push Press
18 goblet rev Lunges
300m row
12 Box Step over with DB
12 rev Lunges
300m row

A. Endurance

A: for time
30 - 25 - 20 - 15

Cal. Echo Bike
Shuttleruns

12 min Timecap

3 min rest

B: Amreps 12

Row for cals.

A. Snatchbalance

6 Sets:

1 snatchbalance 3 sec. Catch + 2 Overheadsquats

B. Snatch complex

15 min to work up in weight:

1 powersnatch + 1 hangsnatch

A. Skill and Strength Circle

8 sets
10-15s Frontlever Hold on low rings
Rest 15s
10-15s Chin over rings hold with L-hang
Rest 15s
10-15s Protraction Hold on parallettes
Rest 15s

B. Wod

Amrap10
8 pullups
12 parallette pushups
16 alt. Jumping lunges on 2 ich plate

A1. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

A2. Deficit Push-Up 3 x 5-10

5-10 Deficit Push-Up
5-10 Deficit Push-Up
5-10 Deficit Push-Up

A3. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. Accessories

3 sets no rest
20sec. iso glute bridge hold (pre fatigue)
into 10-15 glute bridges (1sec. hold)
into 20sec. iso glute bridge hold (post fatigue)
6-8 reps of:
- alt. V-up
- tuck-up
- Hollow hold