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SKILL:
A. Four sets of:

Romanian Deadlift x 6-8 reps @ 3010
Rest 30 seconds
Kettlebell Windmills x 6-8 reps each arm
Rest 30seconds Russian
Step-Ups x 10 reps each leg
Rest 30 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Box JumpOvers
10-T2B

STRENGTH – PULL/PRESS:

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 (go heavy)

WOD:
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (50/35kg)
15 Toes to Bar
50 Double-Unders

WOD 1:
10­-20-­30-­40-­50 reps of DU (SU x 3), Sit­ups, Box Jumps.
Inbetween 1 x stairs.
TC: 25 min.

WOD 2:
7 rounds of –> 1 x small round farmer carry (2 x 10kg / 2 x 5 kg plates)
if any plate touches the floor = 5 Tuck Jumps as penalty!!!,
10 Burpees,
10 KBS (24/16 kg).
TC: 25 min

Finisher if time left: 2 x Tabata with Hang Variations on the rig