A:
Every 90sec. for 15min do:
1 (Squat) Clean + 2 Hang Power Cleans
Squat on the first lift is optional.

B:
AMRAP in 5min of:
3/3 DB Clean to Reverse Lunge + Press
30 Double Unders

Rest 2:30min

AMRAP in 5min of:
8 KB Goblet Squats
8 Push-ups

Level 1: 10/5kg DB + 16-20/8-12kg KB
Level 2: 15/10kg DB + 24/16kg KB
Level 3: 22.5/15kg DB + 32/24kg KB


GYMNASTICS WOD

A:
Butterfly Pull-up: technical coaching

B:
AMRAP 14′
3 Wall Walk every 2:00, including 0:00
5 Burpees over bar
5 Dips + 3’‘ support hold
5 Thrusters
5 T2B