3rounds:
10 snowangel
5+5 windmill
200m run easy pace

4 Rounds For Time:
10 Pull-ups
8 HSPU
6 Hang Power Cleans 60/42kg

TC 10min

Part A:
5x10-12 DB Bench Presses @20-22,5/15kg
- Reps need to be unbroken, scale if needed
- Rest 2-3min btw

Part B:
5x5 Shoulder Presses @80%
Rest 2-3min btw

• 2x
  60s. Row
  12 Air squat
  8 Push up

• 2x
  10-25 DU's
  6-9 Wallball

• Work on Shoulder press

3x
7-7 x goblet squat + bicep curl
7-7 x single leg RDL
7-7 x single arm cross body RDL
14 x eccentric KB glute bridge

Wod prep
3x
7-7 x single arm hang high pull
5-5 x snatch

Wod
Snatch test @16/24
100 rep
Tc: 5 min

Afterparty
in teams of 2’ 16/24
5 rounds
5-5 One arm dead stop russian swing
Partner: goblet KB Wall

• 2min. Row/Bike/Run

• 60s.: Spider lunge w/ twist

• 60s.: Up/Down dog

• 60s.: Scale w/ stretch

• 2x
  6 Muscle clean + press
  6 Back squat
  6 Burpee

• Work on Back squat

AMRAP 25:00 with a partner:
30 Burpees
1k Row
30 USA Swing @ 32/24kg
GOAL: 3+ rounds

Strict HSPU technique (15 mins)
- scaling is using only abmat but no plates under the head !!!!
- boksz, floor etc...
+
Accumulate 30 reps

4 Sets of Pause Split Jerk + Split Jerk
(:02 pause in dip position)
Set 1: 2+1 @65%
Set 2: 2+1 @65%
Set 3: 2+1 @70%
Set 4: 2+1 @75%
- Rest 2min btw sets
- Barbell from rack

For Time:
3 Rounds:
10 Dual DB Thrusters 20/15kg
15 T2B
10/8cal Row

3:00 Rest

2 Rounds:
15 Dual DB Thrusters 20/15kg
15 T2B
15/12cal Row

TC 20min