Benchmark

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“

3 Rounds
50 DUs / 75 SUs
10 Alt. DB Clean & Jerk 22.5/15
15m DB OH Walking lunges 22.5/15

Rest 2min

3 Rounds
50 DUs / 75 SUs
10 BMU / Jumping / Burpee pull-ups / To target
15 HSPU / Pike / Hand relase push-ups

Rest 2min

3 Rounds
50 DUs / 75 SUs
15 DB DL 2x22.5/15
15 TTB / Leg raises

Rest 2min

3 Rounds
50 DUs / 75 SUs
10 Shuttle runs (2x7.5m)
30m Farmers carry 2x22.5/15 (2x7.5m)