A. Conditioning

4 sets of:
4min on 3min off

12cal Echo Bike (max 1min)
4x15m Farmers walk
6 Burpees
12 alt. DB-Snatches
18 air squats
max cal Row in remaining time

A. Team wod in Teams of 2

3 Rounds for time:
20 Partner Wall Balls
16 T2B (Split)
12 DL @100/70 kg (Sync)

TC: 12 min
(Rest 3 min)

Amrap‘15
10 Thruster @50/35 kg (Sync)
10 BMU/C2B/PU var. (Split)
10 Burpees over Bar (Sync)

A. 30-25-20-15-10-15-20-25-30 Echo Bikes and Shuttle Runs

Echo Bike
Shuttle Run

A. Snatch

5 Sets

2 snatchbalance

B. Snatch

Every 90 sec. for 8 sets

1 snatchpull; 1 hangsnatch; 1 Overheadsquat

A. Range of Strength

3 sets of:
5 straddle Zercher Jefferson Curls (3sec. hold at bottom)
5 straddle leg extensions on bench (3sec. hold)
40-60sec. feet ass. German Hang on long Rings (add. rotation of arms)
5 long lunge leg ext. (3sec. hold - 10sec. for last rep)
40-60sec. pvc shoulder ext. isometric

B. Metcon

3 rounds of:
20 alt. DB-Snatches @30/20kg
15 Burpee BJ over @24/20''

A. Skill/Strength

For 15 min Rotate with high quality

10-20s FrontLever Hold
Rest by feel
10-20s L hang on Rings
Rest by feel
10-20 alt. Leg lift offs from Box in Pike Position
Rest by feel

B. Finisher

Amrap7
Target Burpees