A. Skill and Strength

5 sets

6-12 sandbag squats
Rest 30s
8-12 DB benchpress
Rest 30s
8-12 Hanging Leg raises
Rest 30s

B. Wod

Finisher

In teams of 2 as YGIG

Amrap8
4-8 Cal row
4 shuttle runs

A. 2 min on 1 min off for 36 min:

1)Rower
2) C2 Bike
3)Ski erg
4)Shuttle runs

A. Gymnastics/Barbell Capacity

12min EMOM
1. 5-6 DNG Clusters @50-65% of 1RM C+J
2. 4-10 C2B + 1-5 Bar MU

B. Conditioning

5-7 sets of:
2min on 2min off
30 DU´s
15 P. Snatches @35/25kg
10 HSPU
max cal Echo Bike

A. Power Clean + Hang Clean + Split Jerk 10 x 1

1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. MetCon

12min AMRAP of:
9 Pull ups
12 Single Arm DB-Hang Clean and Jerks @22,5/15kg
30 DU´s