A: activation - 2 sets
5/5 SL RDL hold (hold 5" in the bottom position)
10 inchworm
15 m tiger crawl
1' cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: 6-9-12-9-6 - for time
snatch grip RDL @70%
hspu
ring dips / banded ring dips
D: 12' AMRAP
6 alt db snatch @22,5/15 kg
8 burpee box jump
10 T2B
12 tng deadlift @50%
E: bonus track - 2-3 sets
10 jefferson curl @empty bb
15 db lat raise (ext. rotated)
https://www.youtube.com/watch?v=uD-Lb-ZLdUg/