A. Conditioning

4 sets of:
4min on 3min off
500m row / 1000m C2-Bike
then AMRAP of:
6 push ups
10 alt. DB-Snatches
14 air squats

A. AMRAP together

In Teams of 2

15Wallballs (20/14 lbs)
10 SA DB Devils Press (22,5/15 kg)
5 T2B

YGIG per round
Every 4 min 200m run (each of you do a 100m Medball run then switch)

A. Splitjerk Cluster sets

5 sets

1.1.1.1 Splitjerk (Rest 10s between reps)

Rest 90s

B. Finisher

3 sets
1:00 ME wallsit
1:00 ME cyclist (Goblet) squats
1:00 ME Wallsit
1:00 rest

A. 1 Hang Clean + 2 Split Jerks 5 x 1

1 1 Hang Clean + 2 Split Jerks
1 1 Hang Clean + 2 Split Jerks
1 1 Hang Clean + 2 Split Jerks
1 1 Hang Clean + 2 Split Jerks
1 1 Hang Clean + 2 Split Jerks

Start at 70-80%

B. Backsquat

Build up to a heavy set of 4 for the Day in 10 min with very good form!

----> E2MOM FOR 4-6 min do

2-3 sets of 4 reps @ 90-95% of that weight

C. 10 minute EMOM of Chest-to-Bar Pull-Ups and Strict Handstand Push-Ups

8-16 Chest-to-Bar Pull-Up
8-16 Strict Handstand Push-Up

A. Deadlift 3 Reps

3 Deadlift

B. Shoulder Press 3 Reps

3 Shoulder Press