HS-WALK

Work through:
- 3 x Walk around Box
- 3-5 x Wall Walk
- 3 x 10 - 20 Steps / Shoulder Taps / Hip Taps (SC: at Box)

- HS-Walk with Partner
- Free HS-Walk
- ADV: HS-Walk over Plates / Ramp

Gymnastics WOD

In Teams of 2:

AMRAP 10min
10 Partner Push Ups
20 Pull Ups (split)
10 Partner WB Sit Ups
20 T2B (split)

CORE FINISHER

TABATA (8 Rounds)
20 sec on - 10 sec off
- Core Compression
- Front Bodyline Drill

WOD

20min AMRAP of:

10 Burpee BJ (24/20'')
15 T2B
20 alt. DB-Snatches (22,5/15kg)
90 DU´s - max 1:30

Snatch

Every 90s for 15 sets

3 sets
3 hang snatches

3 sets
2 Hang snatches

3 sets
1 snatches

3 sets
2 snatch pulls + 2 pause snatch dl

3 sets
1 snatch pull + 1 pause snatch dl

Accessories

4 sets
15m mixed rack kb OH carry each side
Rest 60s

Endurance

E6MOM for 36Min (6 sets)

1. Row 600/500m (sub 2:30 min)
2. Run 200m (sub 1:00 min)
3. Row 200/150m (sub 1:00 min)

finish every set constantly sub 4:30 min

- scale first row distance if needed to finish the whole set sub 4:30

YOKE CARRY

20 min to find 1 heavy weight (RPE 9)

Strongman Team Wod

In Teams of 2:
5 Rounds
20 Heavy Wallballs (20/30lbs)
20 heavy double DB DL
20 Sandbag Squats
100m Farmers Carry (together) 2x heavy DB (F>25kg/M>35kg)