Skill: Clean
For Quality 6′
1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)
1x Front Squat with pause (@bottom)
1x Squat Clean with pause
@60% 1RM
30-60” Break
followed by for Quality 6′
sets of 3-5x Squat Clean 60/40kg (80% 1RM)
30-60” Break

WoD:
A) AMRAP 3′:
5x DB Clean + Jerk 2×50/35lbs
75x DU’s / 150x SU’s
ME DB Clean + Jerk 2×50/35lbs
1′ Break
B) AMRAP 3′:
10x Floorpress 2×50/35lbs
75x DU’s / 150x SU’s
ME Floorpress 2×50/35lbs
1′ Break
C) AMRAP 3′:
10x T2B
75x DU’s / 150x SU’s
ME T2B
1′ Break
D) AMRAP 3′:
10x Wallballs 20/14lbs
75x DU’s / 150x SU’s
ME Wallballs 20/14lbs

for Quality 12′:
– ~1′ Hollow (*Adv.: weighted)
– max unbroken T2B
– ~ 2′ DU’s/ SU’s (try to stay unbroken)
1′ Break

WoD: EMOM for 20′
5x HSPU (*Strict, sc.: on Box, oder HRPU’s)
5x Burpees
15x Squats (reduce til zero, if not possible anymore)

Strength:
(3′ warm-up + find weight)
Every 2′ for 4 Rounds:
5x Strict Press 40/30kg
10x alt. Lunges 40/30kg

WOD: for time, Teams of 2: RX@20/14lbs
100x MB-Russian Twists (on/off, one rep = r + l)
500m MB-Partnerrun (Team carries one Medball)
100x Partner Thrusters
100x Partner Medball Sit-ups
500m MB-Partnerrun (Team carries one Medball)
100x Wallballs (on/off)
[Cap 20′, score: time]