A. 2x 10min AMRAP

2x WOD

1. 10 min TC
Buy in: 400m Run
3 rounds of:
20 alt. DB clean & Jerks @22.5/15kg
200m Medball run @20/14lbs
remaining time Burpees to target

3 min rest

2.: 12min TC
Buy in: 400m Run
3 rounds of:
20 alt Devils Press @22.5/15kg
200m Meatball run @20/14lbs
remaining Time Burpees to target

A. Snatch complex with OHS Focus

Every 2 min for 10 sets

2 sets
1 PS + 5 OHS with 1s in bottom

2 sets
1 PS +4 OHS with 2s in bottom

2 sets
1 PS + 3 OHS with 3s in bottom

2 sets
1 PS + 2 OHS with 4s in bottom

2 sets
1 PS + 1 OHS with 5s in bottom

B. Finisher

200m Heavy Farmers Walk

A. Clean and Jerk Complex

Build up to a heavy set of 3 TNG cleans + 1 Splitjerk in 8 min

B. Clean and Jerk 3 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Percentages are from the complex above

C. Backsquat

Build up a heavy set of 3 Backsquats in 8 min

D. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Percentages are from H3 of the day

E. 12 minute EMOM of Echo Bikes, Toes to Bars, and Single Arm Dumbbell Hang Squat Clean Thrusters

Echo Bike
20 Toes to Bar
10 Single Arm Dumbbell Hang Squat Clean Thruster

A. Front Squat 3 Reps

3 Front Squat

Build up a 3RM Frontsquat in 12 minutes.

B. One Arm Dumbbell Shoulder Press 5 Reps

5 One Arm Dumbbell Shoulder Press

Build up a 5RM in 12 min. Both sides have to be done before advancing to the next weight.

C. Run 1,600 meters

Run

Option B: 2000m Row

A. Conditioning

8 Sets of:
90sec. on 90sec. off

1. 15cal Row (sub 1min)
then max alt. DB-Box step ups in remaining time

2. AMRAP of:
10 DB-Thrusters
10 Ring Rows
20 SU´s

A1. Alternating Dumbbell Box Step-Up 3 x 12-20

12-20 Alternating Dumbbell Box Step-Up
12-20 Alternating Dumbbell Box Step-Up
12-20 Alternating Dumbbell Box Step-Up

rest 30-60sec.

A2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min