A:
2-2-2-2-2-2 Split Jerks
6 sets of 8 Supinated Bent-over Rows
Start a new round of both exercises every 2:30min.

B:
5 rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg

ENDURANCE

A:
9 sets of 400m Row/Bike x2/Ski @ steady but challenging pace
Rest 40sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)

B:
2k Row/Bike x2/Ski @ EASY pace

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MONDAY
STRENGTH: Split Jerk / WOD: Rounds with Sume Deadlift
ENDURANCE: Sets of Steady but challenging pace

TUESDAY
STRENGTH: Front Squats / WOD: 4 Sets Legs on Fire 
OLY: Clean and Jerk + Push Jerk + Romanian Deadlift

WEDNESDAY
STRENGTH: Clean / WOD: Rounds for max cals
GYMNASTICS: Kipping HSPU / Free standing HSPU

THURSDAY
STRENGTH: Team of 2 conquer the "Bull"

FRIDAY
STRENGTH: Snatch / WOD: EMOM ways to move forward

SATURDAY
STRENGTH: Barbell Good Mornings / WOD: 21-15-9 with DB

A:
EMOM for 18min do:
1 Squat Snatch + 1 Overhead Squat

B:
"Isabel"
For time of: 
30 Snatches

RX: 60/42,5jkg

ADVANCED CLASS

A: 
Weigthlifting complex: 
Every 2 minutes x 10 sets 
Snatch Pull + Snatch + OHS 

B:
4x 5 min on/ 2 min off 
1: 20/16 Cal Echo Bike 
3 legless rope climb (or 4 rope climbs) 
9 Thrusters @heavy-ish

2: 20/16 Cal Row 
5 Muscle Up (or 15 Chest to Bar) 
10 OHS @heavy-ish

RX 60/42,5kg