A. 32 minute AMRAP of Running and Rowing

Run
Row

A. 30-25-20-15-10 Dual Dumbbell Hang Squat Cleans, Dumbbell Push Presses, and Burpee over Dumbbells

Dual Dumbbell Hang Squat Clean
Dumbbell Push Press
Burpee over Dumbbell

A. Clean Complex

8 Sets

1 clean pull; 1 squatclean; 2 frontsquats

B. 8 minute AMRAP of Power Clean and Jerks and Deadlifts

8 Power Clean and Jerk
8 Deadlift

A. Amrap‘30 in Teams of 2

Amrap’30:
14 DB Box step over
30/27/25 cal row (split)
14 s.a. STOH (22,5/15 kg)
30/27/25 cal row (split)
14 alt. Devils press

A. Skill

Practice strict Ring Muscleups for 12 min

B. Wod

3 rounds for time (TC 12 min)

16 alt. Pistols/Skater squats
12 T2B
5-8 wallwalks

A1. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

controlled eccentric
rest 30-60sec. btw legs

A2. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

B. Accessories

3 Sets:
6-8 Ring Body Saw /scale with plank shifts
30m Suitcase carry (each side)
6-8 short lever Add. Bridges (2sec. hold - each side)
60sec. Abd. Mini Band walk

A. Snatch Complex

Every 2min for 8min (4 sets):
Hang Power Snatch + OHS + Below Knee Power Snatch + OHS
@65% + (or work up from 3rd weight after empty bar)

B. Clean Pulls

3 sets of:
4 Clean Pulls with 2sec. pause 1'' from floor and just below knee
@ work up from ~70% of 1RM Clean

C. MetCon

8min AMRAP of:
15 WB @20/14lbs
10 T2B