A. Log Clean and Jerk

Work on Log Lift technique

B. Axle Bar Clean and Jerk

Work on Axle Bar technique

C. WOD

10 Rounds YGIG

10 heavy double KB deadlifts
8 Russian KB swings
6 STOH

A. Handstand walk

Skill:
-lift of with hands /shouldertaps back or front facing
-HSW on plates
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW

Core and shoulder Accessories:
3 sets of:
30 m Double KB OH carry
30 shoulder taps
20-40 sec hollow hold
20 tuck ups

A. Echo bike

echo bike warm up:
2 min easy
30 sec hard
2 min easy
15 sec hard
1 min easy
15 sec hard

Echo bike Sprint Intervalls
30 sec on/2:30 min off x10

A. Intensive Intervals

4 sets (hard effort)

10/8 Cal Echo Bike
3 wallwalks
5 Bar/Ring Muscleups (alt. Each set)
7 hangsquatcleans (60/40)
10/8 Cal Echo Bike

Rest 4 min
Scale down Muscleups to a number where you can go comfortably unbroken! Do not rip your hands!

Scale RMU with Ringdips and BMU with Band or strict pullups

Barbell should be unbroken each round!

A1. Seated Strict Press 3 x 5-10

5-10 Seated Strict Press
5-10 Seated Strict Press
5-10 Seated Strict Press

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. MetCon

20min AMRAP of:
10cal Echo Bike
4x10m Farmers walk
2x10m walking lunges
10 DB-Hang Clean and Press

A. Long Conditioning

In Teams of 2
35min AMRAP of:

A: 400m run
20 alt. Box step ups @20''
100m Farmers walk @moderate/light weight


B: while A works AMRAP of:
300m Row
10 Down up
30 DU´s / 60 SU´s