16min AMRAP:

1 round of ‚Dumbbell DT‘:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

10 Burpees after each round

Increase DB weight each round, women start @ 7,5kg, men @ 15kg.
If you have reached 17,5/25kg stay at this weight.

Lepoa

Dynamic Front squat:

3 x 3, 60-70% with plates, 20-30 % with chains

1:15-3:00

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

2 rounds for quality

0:30 superman hold
8-10 ring push up
8+8 kb gorilla row