2x
15 Deadlifts
12 Clean
9 Back Squat
6 Jerks

10-8-6-4-2-4-6-8-10
KB snatches 53#
Med Ball sit ups 30#

3 x 5

strict 5x5

105 min
Warm up & mobility for 35 min

Gymnastics, strength & weightlifting not done, back pain

1.Conditioning
A. 5 rounds at moderate pace:
15 cal row
40 single unders
500 m bike
Time: 15.20
133/170

2.Aerobic work
A. 45 min easy bike
129/141

3.Mobility

Strentgh: MU progressions
3x 40s/20s
hollow-superman
ring row
ring dip
L-sit
dip (box)

WOD
4x
1min box over jump
1min ring row
1min kettlebell snatch altern. hands

12x3 Bench 155,155,160 (set 160 broken)
10x3 weighted ring dips 30lb vest (reps broken)
15x3 strict pull ups (reps broken)

6 min AMRAP
3 cleans 155# (135)
3 jerks 155# (135)
4 box jump overs
-3 min rest
6 thrusters 135#
4 burpees

4 rounds of:

6 deadlifts
6 upright row
6 cleans
6 front squats
6 push press
6 back squat
+ 6 push-ups

add 5/2,5kg every round

30-20-10

24' box jumps
OHS 35% of your bodyweight

Time gap 15min