A. Clean Primers

3 Sets:
3 Clean Deadlifts
3 tall Squat Cleans
-> focus on technique with empty barbell

B. Cleans

E2 Mins x6
1 Hang Squat Clean
1 Squat Clean (2s above knee)

C. WOD

3 RFT:
5-10 Cleans (35/50)
6/9 cal Echo Bike

A. Teams of 2

800m run synchro
60 KB Swings - split as needed
40 WallBalls - synchro
30 KB Push Press - split as needed
20 T2B - synchro
30 Burpees - split as needed
40 KB Snatch - synchro
60 KB Russian Twist - switch as needed
800m run synchro

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Floor Press 3 x 6-12

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

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Power Clean + Below Knee Clean + Split Jerk 4 x 1

1 Power Clean + Below Knee Clean + Split Jerk
1 Power Clean + Below Knee Clean + Split Jerk
1 Power Clean + Below Knee Clean + Split Jerk
1 Power Clean + Below Knee Clean + Split Jerk

B1. Back Squat 3 x 10

10 Back Squat
10 Back Squat
10 Back Squat

Work with a weight that is heavy but you can manage with just one big Inhale between reps.

B2. Muscle-Up 3 x 2-10

2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up

C. Metcon

12min AMRAP of:
4 wall-walks
12 DB-Box step overs @20'' 2x22,5/15kg
20 T2B

A. Conditioning

4 sets of:
4min on 3min off

400m Row - in sub 1:45
then AMRAP of:
10 DB-Box step overs
10 Push ups
10cal Ski/Echo Bike (alt. each round)

A. Range of Strength

3 sets of:
6-8 standing Hamstring lateral bend (each side)
20-30sec. standing Side Kick (each side)
15-20 seated banded IR (each side)
5 Beast sleeper with 5sec. ecc. (each side)

B. Metcon

3 rounds of:
20 alt. DB-Snatches @22,5/15kg
10 Burpee BJ over @24/20''