Thruster 5x10 (add load every set!)

A) 3 sets of
6/6 half kneeling KB press @ 31X1 tempo
12 quadruped pull through
6/6 single KB front rack split squats @ 31X1 tempo
12 russian twist*
*pause in the middle for 1 sec.

B) AMRAP 16 mins with partner (Relay style)
12/9 calories bike/row/ski
9 cleans
6 (3/3) alt. front rack reverse lunges
3 thrusters

Rx: 2x20/12 kg
Goal: 8+ rounds

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 12 mins ( individual)
Min 1: Single arm DB thruster 8/8@22,5/15kg
Min 2: Dumbell Pull over 8/8
Min 3: Rest

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches

A: SA KB Clean 8x2/arm
B: SA Lat transversal pull downs 3set
C1: SL hip thrusters 2set
C2: SA Kb rows 2set
D: Rkb swing 10x15
E: Supinated Db biceps curls 3set

Handstand Pushups 5 sets x 5 reps

After WOD bonus slow run 30 minutes.

2 or 3 Rounds

8-12/side Poliquin step down
8-12/side DB Bird dog row
8-12/side Half-kneeling KB bottoms up press
8-12 Tall-kneeling KB halos

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)