Warmup

10 each side per exercise:

• Wall Leg Swings (Linear/Lateral)
• Iron Cross
• Supine Single leg Wipers
• Supine Hip Circles
• Scorpions
• Prone Lateral Knee Drives

Styrke:
Turkish get up 3×3+3

Skill:
Pull ups

Wod – Amrap 10 min

• 10 Pull ups
• 10 Burpee box jumps

Workout

WU – 8min OMEM
5 Power clean + Power jerk @ 40 % CLEAN JERK to 60 % CLEAN JERK