Together is bueno

Warmup

9 x 30sec on / 15sec off
Row / EchoBike
Alt. Good mornings
KB Swing

WOD prep

Barbell
5 Clean DL
5 Hang muscle clean
5 Front squats
5 Push/Strict press
5 Hang power clean
5 S2OH

Build up to workout weight RX: 60/45
3-5 Hang power clean
2-3 Front Squats
1-2 S2OH

GYM
10 Kip Swings
5 Ring rows
3-5 Pull-ups / Jumping
2-4 C2B
1-2 BMU / Burpee pull-ups / To Traget

5 Leg raises
5 TTB

5 Plate GTOH 20/10
5m Plate OH Walking lunges 20/10
5 A-jump to plate

Complex Compassion Team WOD

For time:
30/24 Cal EchoBike or 500/450m Row
100m Plate OH Walking lunges 20/10 (10x10m)
30/24 Cal EchoBike or 500/450m Row

Rest 2min

6 Rounds „YGIG“:
3 Hang power cleans 60/45
2 Front squats
1 S2OH

into

6 Rounds „YGIG“:
6 TTB / Leg raises
4 C2B / Pull-ups / Jumping / Ring rows
2 BMU / Burpee pull-ups / To target

Rest 2min

For time:

30/24 Cal EchoBike or 500/450m Row
100 A-jump to plate
30/24 Cal EchoBike or 500/450m Row

Rest 2min

6 Rounds „YGIG“:
6 TTB / Leg raises
4 C2B / Pull-ups / Jumping / Ring rows
2 BMU / Burpee pull-ups / To target

into

6 Rounds „YGIG“:
3 Hang power cleans
2 Front squats
1 S2OH

Rest 2min

30/24 Cal EchoBike or 500/450m Row
100 Plate GTOH 20/10
30/24 Cal EchoBike or 500/450m Row