Complete as many rounds as possible in 28 minutes of:

9 overhead squats
1 legless rope climb from seated
12 bench presses

Men 52,5kg
Women 35kg

Find max weight in 15 minutes following complex.

Hang power clean + front squat + push jerk

20 Min EMOM x1 rep
Snatch; start around 60% and build every 3 good lifts. Only add if you have 3 perfect lifts.

1) Ring Support
2) Chin Over Bar
3) Inchworm Hollow Hold
4) L-Sit Hang

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 3-10sec Bridge Hold
3) 5+5 Pistol On a Box
3) 10+10 Lunge Ball Throw
4) 5+5 DB Snatch + Thruster
5) 10-20sec Handstand Shoulder Opener
6) Airbike/Row/Ski 30-50kcal

Back squat
2 rounds:
8 x 65%
rest 1:00
6 x 70%
rest 1:00
4 x 75%
rest 3:00

4TIME

Row 50/40 cal
40 step over box
40 sit ups
40 air squat
Run 400m

WOD - conditioning

in pairs for time:

Buy in: 800 m run (both run)

16 rounds you go i go (thats 8 rounds each)
2 bar muscle up
4 burpee
6 double DB/KB thrusters 22.5/15 kg (or 24/16 kg KB)

Buy out: 800 m run (both run)

Time cap 30 min

Scaling:
bar mu - > 4 chest to bar/pull up/jumping c2b/pull up or ring row

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10 Wallball 2 for 1
3) 3-10m Handstand Walk
4) 10+10 Lunge Rotation Ball Throw
5) 5+5 Bulgarian Split Squat Thruster
6) 60sec Active Hang
7) Row/Assault/Ski/Run 2-5min

2x max reps banded pull ups

Use rubber bands to get extra reps on your max reps of pull ups