A. 4 rounds for time

100 DUs -split
20 OHS (50/35 kg) -sync
20 HSPU-Split
100 DUs
20 h.p. Cleans -sync
20 C2B -split
TC:30 min
-> scale BB to DB if technique or mobility is a problem
-> scale „Sync“ to „work at the same time“

A1. Front Foot Elevated Dumbbell Split Squat 3 x 8-10

8-10 Front Foot Elevated Dumbbell Split Squat
8-10 Front Foot Elevated Dumbbell Split Squat
8-10 Front Foot Elevated Dumbbell Split Squat

controlled ecc. and 1sec. hold in bottom position - DB´s in hands
rest ~30sec. btw legs

A2. Close Grip Bench Press 3 x 5-8

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

A3. Ring Pull-Up 3 x 4-8

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

Scale with 2-3 negatives with 5-10sec. ecc. or with feet assisted

B. Accessories

3 sets of:
6-8 Bradford Presses
8-15 seated DB-rot. curls
6-8 seated Zercher Good Mornings

A. Easy Endurance

E3x10
200/175m Rower Sprint
Rest time Easy Bike

A. Snatch Complex

E2x8
3 Snatch Dealift
2 Hang Snatch Pull
1 High Hang Snatch

B. 15 minute EMOM of Pause Front Squats

3-5 Pause Front Squat

A. Strength

3 sets of:
8-15 DB-flexion Rows
Rest 60sec.
6-12 (4'' incline) DB-Bench Press @21X1
Rest 60sec.

B. Metcon

12min AMRAP of:
12 alt. DB-rev. lunges @2x22,5/15kg
8 target Burpees (6'')
12 anchored sit ups

A. SKILL

Work on Handstand Hold variations with good core positions for 12 min

B. Strength WOD

For time

30 strict pullups (cap at 5)

60 pushups (cap at 10)

90 Airsquats (cap at 15)