A. Conditioning

6 sets of:
3min on 2min off

1. 800m C2-Bike
then AMRAP of:
12 DB-DL
9 DB-Hang P. Cleans
6 DB-STOH

2. AMRAP of:
12cal row
12 push ups
12 air squats

A. Barbell Rolling 1 x Seconds

Barbell Rolling

work with a partner

B. Mobility Flow 1 x Seconds

Mobility Flow

A. 25 minute AMRAP of Rowing and Running

Row
Run

> aerobic capacity
> ZONE 2, moderate intensity
> ~65% of max HF
> Recommendation: use heart rate monitor ("Pulsuhr")

B. Tabata Echo Bikes for 8 x 10/20s

Echo Bike

A. SKILL + Strength

For 10-12 min

Heavy Farmers Walk 30m

Chinups (banded)

B. WOD

Deck of Cards AMRAP10

Herz = burpees
Karo= squats
Kreuz= Situps
Pik=Ringrows

A. Explosive Power Training

5 sets
3 max Vertical Leaps
rest 30s

B. squatclean Thruster Cluster sets

5 sets
2.2.2 Squatclean Thruster
( Rest 20s between doubles and 90s between sets)

C. Finisher

In Teams of 3-5 do 8 min as YGIG

15m Sanbag Carry

A. Gymanstics Skill/Capacity

10min to work on Muscle up technique

- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a total volume approach (5-7 sets of higher rep muscle ups with 90sec. rest) to practice an already technically improved movement with a little more fatigue

B. Snatch 2-2-1-2-2-1

2 Snatch
2 Snatch
1 Snatch
2 Snatch
2 Snatch
1 Snatch

Start at 85% and build up. The 2nd wave should start higher than the first wave. NO TNG!

C. Overhead Squat 5-4-3

5 Overhead Squat
4 Overhead Squat
3 Overhead Squat

D. 10 minute AMRAP of Bar Facing Burpees, Overhead Squats, and Bar Muscle-Ups

30 Bar Facing Burpee
20 Overhead Squat
10 Bar Muscle-Up

A. SKILL

In 12 min work on Handstand hold or Handstand walk progressions

- body leaning (box or wall)
- shoulder taps (box or wall)
- plate climbs (box or wall)
- Partner assisted
- Band assisted

B. 12 minute AMRAP of Dumbbell Box Step-Ups, Push-Ups, and Dumbbell Hang Snatches

40 Dumbbell Box Step-Up
30 Push-Up
20 Dumbbell Hang Snatch

Box stepups are Alternating
Pushups from Floor or Box
Snatches can be split as needed