Wod

Amrap24
80 SA db pushpress (22,5/15)
60 SA db frontsquats
40 alt. Db snatches

Every min on the min starting at 0:00 do 3-5 Burpees

Handstand Walk

Individual Progression

Bar Muscle Up/ Pull Up

Individual Progression

Back Squat

Every 2:30 for 10min (4 sets):
4 Back Squats with 2sec. iso hold in bottom pos. @ RPE 8,5 for all sets

Upper body gymnastics

4 sets of:
4-8 strict HSPU (scale ROM, 2-3 neg. with 5-10sec. ecc. or 1 wall walk + 5-8 L-seated DB-press + 1 wall walk)
rest 30-60sec.
4-8 strict (wtd.) Chin ups @ 31X1 (scale to no tempo, light banded, 2-3 neg. with 5-10sec. ecc. or ring rows)
rest 30-60sec.

Accessories

3min of gymnastics swim

Jerks under fatique

6 sets
3 Tempo frontsquats (31X1)
1 splitjerk

Rest 90s

Barbell Cycling

6 sets
30s Hang power cleans
60s rest

Team Workout

Teams of 2:

50-40-30-20-10

Cal Row
Cal C2Bike

4 min Rest

50-40-30-20-10

Cal Row
Cal Ski

Time Cap: 40 min

Zercher Carry (Yoke) + Hand over hand sled pull

Group A:
10min to work up in weight for 10m Zercher Carry

Group B:
10min to work up in weight for 1 lane hand over hand sled pull

switch after 10min

Workout

4 rounds of:
30sec. single arm KB-Push Press (15sec. each side)
rest 30sec.
30sec. max single shoulder sandbag/DB squats
rest 30sec.