A. Team wod in teams of 2

Amrap’30
10 sync pull ups
20 sync s.a.Kb snatches(24 kg/16 kg)
30/25 cal Row (partner a)/200 m s.a. KB Front rack carry (partner b)
40 partner wall balls

-> alternate row and carry every round

A. SKILL

Practice Kipping/Butterfly (C2B) pullups for 12-15 min in small sets with high Quality of movement

B. Strength

3 sets
8-12 OH plate long lever situps
8-12 Band resistent scapula pushups (Full ROM)
8-12 Delt. Raises with 3s hold + 3s eccentrics
Rest 90s

A1. Dumbbell Walking Lunges 3 x 16-24

16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges

A2. 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

B. Metcon

7min AMRAP of:
2,4,6,8.... DB-GTOH
- 10cal Row after each set of GTOH -

C. Accessories

3 Sets:
8-12 banded alt. leg lowerings
15 DB-Sidebents (each side)

A. Power Snatch + Hang Snatch 10 Sets

Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Snatch 6 x 5-8

5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch

work with ~60-70% of heaviest complex

C. MetCon

7min AMRAP of:
3 DB-Front Squats @2x22,5/15kg
3 Pull ups
6 DB-Front Squats @2x22,5/15kg
6 Pull ups
9 DB-Front Squats @2x22,5/15kg
9 Pull ups
12
12
...