A:
10min to practise your Bar-/Ring-Muscle Ups

B:
„Nate“
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg

Or:

„Nate light“
Complete as many rounds as possible in 20 minutes of:
2 Pull-ups + 2 Dips
4 Handstand Push-ups or Pike Push-ups
8 Kettlebell Swings


OLYMPIC WEIGHTLIFTIG WOD

A:
Every 2min for 10min do 1 complex of:
2 Push-Press
2 Push-Jerks
2 Split-Jerks
B:
5 sets of 2.2.2 Hang Squat Cleans (rest 20sec. Between the 3 doubles)
Start every 2:30min.
C:
10-10-10 Jumping Back Squats (low weight, jump as high as possible)
Start every 3min.