A1:
Power Clean + Hang Squat Clean
3 x 8 Reps
A2:
Behind the neck strict Pull ups (Bands as scale)
3 x 8 Reps
Start every 2:30min one of the exercises (alternating)

B:
5 Rounds for time
12 DB Renegade Rows
9 DB Hang Power Cleans
6 DB push press


STRENGTH WOD

A:
Back Squat
tempo 3-0-1-0
Set 1: (90% x 2) rest 2 minutes and then (75% x 6)
Set 2: (add 5 Kilos): (90% x 2) rest 2 minutes and then (75% x 6)
Set 3: (add 5 Kilos): (90% x 2) rest 2 minutes and then (75% x 6)

B:
5 Rounds of:
12 Pull Ups
6+6 Bulgarian split squats

C:
4 Rounds of:
12+12 hammer curl
40 sec. weighted Chinese Plank