Benchmark

Warmup
9x20sec on / 10sec off
Row or EchoBike
Alt. Good mornings / Air squats / Alt. Lunges
Dead hang / Scaplua pull-ups / Ring rows

WOD prep

Barbell
5 Clean DL
5 Hang muscle clean
5 Front squats
5 Hang power clean
4 Alt. Front rack lunges

Build up to workout weight
2-4 Power clenas
2-4 Front squat
2-4 Alt. Front rack lunges

RX: 60/45

GYM
3-5 Jumping / Kipping pull-ups
2-4 BMU / Jumping / Burpee pull-ups

„RUMBEL IN THE JUNGLE“

3 Rounds
20/15 Cal Row or EchoBike
12 Alt. Front/Back rack lunges 60/45

8 Rounds
4 Power cleans 60/45
4 BMU / Jumping / Burpee pull-ups / To target

3 Rounds
20/15 Cal EchoBike or Row
12 DL 60/45

8 Rounds
8 Front squats 60/45
10 Bar Facing burpees