Together is bueno

Warmup
9x20sec on / 10sec off
Rope skipping
Alt. Good mornings / Air squats / Alt. Lunges
Dead hang / Scapula pull-ups / Ring rows

WOD prep

Dumbbell
3/3 DL
3/3 Hang clean & press
2/2 Alt. OH Lunges
4 Alt. Clean & Jerk

Build up to workout weight

Single DB
2-4 Alt. Clean & Jerk
2-4m OH Walking lunges

Double DB
2-4 DL

RX: 22.5/15

GYM
10 Kip swings
5 Strict knee raises
5 Leg raises
3-5 TTB

3-5 Jumping / Kip Pull-ups
2-3 BMU / Jumping

„THE TWISTER“

6 Rounds „YGIG“
30 DUs / 45 SUs
6 Alt. DB Clean & Jerk 22.5/15
7.5m DB OH Walking lunges 22.5/15

6 Rounds „YGIG“
30 DUs / 45 SUs
5 BMU / Jumping / Burpee pull-ups / To target
7 HSPU / Pike / Hand relase push-ups

6 Rounds „YGIG“
30 DUs / 45 SUs
7 DB DL 2x22.5/15
7 TTB / Leg raises

6 Rounds „YGIG“
30 DUs / 45 SUs
5 Shuttle runs (2x7.5m)
15m Farmers carry 2x22.5/15 (2x7.5m)