Outdoor

3min AMRAP
rest 2min
6min AMRAP
rest 2min
For time
(12min cap)

400m run
26 single arm DB-Thrusters (22,5/15kg)
20 T2B
26 alt. DB-Snatches (22,5/15kg)
20 Burpee over DB
26 single arm DB Hang squat cleans (22,5/15kg)
20 Pull ups
80 DU´s

Intervals

Every 8 min for 32 min (4 sets)

500/450m row
40 wallballs (20/14lbs)
30 double DB deadlifts (2x22,5/15)
20 pushups (sc. elevated)

Scale accordingly to finish the first set sub 6 min! Consistensy over all sets! Start at 0.00 and 3.00 in 2 heats for bigger classes.

Explosive Power Training

15 max height wallballs YGIG with a Partner

Snatch Clusters

5 sets
PS + Snatch
1+1.1+1.1+1
(rest 10s between reps and 90s between sets)

Accessories

4 sets
50m heavy Farmers walk
rest 60s

Olympic Weightlifting

10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)

1 snatch

Rest 45-60s

Strength

Backsquats

5-4-3-2-1 each set with 1-2 RIR
(start @ ~ 80%)

Rest 2 min

Skill

For 10 min work on Ropeclimbs technique

Metcon

Amrap5
16 OHS (35/25)
8 barfacing Burpees