A. WOD

3min AMRAP
rest 2min
6min AMRAP
rest 2min
For time
(12min cap)

400m run
30 single arm DB-Thrusters (22,5/15kg)
20 T2B
30 alt. DB-Snatches (22,5/15kg)
20 Burpee over DB
30 single arm DB Hang squat cleans (22,5/15kg)
20 Pull ups
100 DU'S

A. Clean and Jerk Complex

Build up to a heavy set of 2 hangcleans + 2 Splitjerks in 8 min

B. 2 Hang Cleans + 2 Split Jerks 3 x 1

1 2 Hang Cleans + 2 Split Jerks
1 2 Hang Cleans + 2 Split Jerks
1 2 Hang Cleans + 2 Split Jerks

Percentages are from the complex above

C. Backsquat

Build up a heavy set of 2 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 H2 of the day

E. Wod

For time

14 SA KB Thruster (24/16 | 7 each side)
35 pullups
14 SA KB Thruster (24/16 | 7 each side)
25 C2B
14 SA KB Thruster (24/16 | 7 each side)
15 Barmuscleups
14 SA KB Thruster (24/16 | 7 each side)

A. SKILL TRAINING

Depending on your Skill/Strength level work on one of the following:

1. You have no Strict Pullup:
Alternate Between a Vertical Pull Strength Variation
(3-6 Banded pullups/2-3 negatives /3-6 feet supported pullups) and 6-10 Beatswings


2. You have at least 1-3 Strict Pullups but no Kipping Pullup:
Work on Kipping Pullup technique
- Beat swings
- feet on Box
- Hip Drive
- Top Down Reps


3. You can do Single Kipping Pullups:
Practice Doubles or Triples with Good Rythm!


4. You can do sets of least 5 regulary in workouts:
Practice Chest to Bar Pullups or Butterfly (C2B) Pullups

B1. Barbell Good Morning 3 x 8-15

8-15 Barbell Good Morning
8-15 Barbell Good Morning
8-15 Barbell Good Morning

Rest 30-60s

B2. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

Rest 30-60s

B3. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Rest 30-60s

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B1. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

each arm

B2. Kettlebell Gorilla Row 3 x 16-20

16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row

C. Accessories

3 sets of:
30-60sec. wall-sit
8-15 (single leg) calf raises
10-20 end range DB-flys
6-12 single arm ext. DB/plate roatation (3sec. ecc. - each side)

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Band Pull Apart 3 x 15

15 Band Pull Apart
15 Band Pull Apart
15 Band Pull Apart

rest 1-2min

B. Lower Body Intervals

Every 3min for 12min (4 sets):
60sec. Echo Bike for cals
15-20 Goblet Squats

A. Clean and jerk complex with pushjerk Focus

Every 2 min for 10 sets

2 sets
1 PC + 5 Pushjerks with 1s hold in catch

2 sets
1 PC + 4 Pushjerks with 2s hold in catch

2 sets
1 PC + 3 Pushjerks with 3s hold in catch

2 sets
1 PC + 2 Pushjerks with 4s hold in catch

2 sets
1 PC + 1 Pushjerk with 5s hold in catch

B. Assistance Lifts

4 sets
5 clean pulls with Focus on controlled 1st pull each rep
Rest 90s