A. Lower Body Strength

3 sets of:
8-12 DB Bulg. Split Squats (controlled ecc.)
rest 30-60sec. btw legs

B. Metcon

6 sets of:
2min on 1min off
60m Farmers walk (4x15m)
10 Push ups
10 Ring Rows
max DU´s in remaining time

A. Power Clean + Hang Clean + Split Jerk 8 x 1

1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk

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

B. Power Clean + Push Jerk

6min EMOM
4-6 Power Cleans + 4-6 Push Jerks
work with ~60-70% of heaviest complex

C. Rounds for Points of Rowing and Wall Ball Shots

Row
Wall Ball Shots

A. For time

Buy in:800 m run together
10 s. HSPU (Sync)
20 S.A. KB Snatches @24/16 kg (Sync)
30 T2B (Sync)
40 cal Echo Bike (Split)
5 Wall Walks (sync)
40 cal Echo Bike
30 T2B
20 S.A. KB Snatches
10 s.HSPU
Buy out: 800 m run together

A. Skill

Practice Pull overs for 15 min

B. Core Workout

Amrap8

10 hollow Rocks
5 Burpees
20 Pike Leg lifts over KB
5 Burpees
30m SA KB farmers walk each side
5 Burpees

A. Intervals

Every 8 min for 32 min (4 sets)

400m Run
30 walking Lunges with medball on shoulder (20/14)
200m Run
10 Burpee Broadjumps

Each set should be sub 6:30 with a sustainable Pace!