A. SKILL

Jumping Bar Muscleup + Ropeskipping

B. Strength

4-5 sets
5-8 Trapbar deadlifts
10-16 anchored situps

C. WOD

AMRAP6
10 DB hang snatches
10 renegate rows
5 db facing burpees

A. In Teams of 3/4

Teams of 3 or 4

800m run (together)

15 rounds:
15/12 cal Ski

800m run (together)

15 rounds:
18/14 cal C2B

TC 40 Min

- split in waterfallstyle, if A finish’s cals, B starts then C.. etc.

A. Intervals

8 sets of:
90sec. on 2:30 off

1. AMRAP of:
6 Burpee BJ over (24/20'')
9 Ring Dips
12 DB-P. Cleans @2x22,5/15kg

2. 20/15cal row
then AMRAP of:
6 DB-Thrusters @2x22,5/15kg
6 C2B

A. Intervals

4 sets of:
4min on 3min off
alternate btw. 500/450m row and 30/24cal Echo Bike
then AMRAP of:
12 alt. DB-Snatches @22,5/15kg
8 T2B
12 Goblet Squats @22,5/15kg
4 wall walks