WOD:

4x4min amrap

400m run

12 chest to bar pull-up

max reps power clean 85/55kg

-4min rest between amraps

Partner WOD:

Part 1: 400m run + 10 ground to OH. I go, you go until both have 5 rounds

Part 2: 3 rounds, 400m run + 30 wall balls + 30 box jumps

Part 3: 800m run

Open 19.5

Technique:

Chest to bar pull-up

Find max height single leg box jump in 40 jumps

Mobility

WOD:

6 rounds

28 wall balls

14 t2b

7 ohs 60/42,5kg

-5min rest after 3 rounds-

WOD:

4 Rounds

25 push press 42,5/30kg

15 bar facing burpees

25 abmat sit-ups

Pull:

Find a heavy single banded deadlift

Then 3×3 banded deficit or banded block pull

Accessory:

3×10 hip thrusters

3×10 lying leg raises (weighted)