A1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

- no TNG -

A2. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

each side - 2'' def. - 2xDB´s in hands

B. Workout

12min AMRAP of:
10 KB-DL
15m Farmers walk
10 Ring Rows
10cal Echo Bike
10 KB-DL
15m Farmers walk
10 alt. Box step ups

A. Amrap‘30 in Teams of 2

12 YGIG GTOH (snatch/ clean and jerk)
36 TTB -split
48 cal Row- split
24 YGIG Cleans
24 Pull ups - split
48 cal Echo bike - split
36 YGIG Deadlifts
12 wall walks- split
48 barbell facing burpees - split



-> choose individual weight you can use for all barbell movement-> if not proficient in BB, use DB
-> scale gymnastics so you can do at least 5 reps at once

A. SKILL

Practice T2B variations for 10 min
- Singles
- 2nd rep
- Band supported
- bigger sets

B. Rounds for Points of Alternating Pistols, Double-Unders, Hand Release Push-Ups, and Airsquat To Plate s

Alternating Pistol
Double-Under
Hand Release Push-Up
Airsquat To Plate

A. 1 Power Clean + 1 Hang Clean + 1 Split Jerk 6 x 1

1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk

Start at second weight after empty bar and and work up by feel but prioritize form!

B. 12 minute EMOM of Hang Power Cleans, Push Jerks, Burpees, and Air Squats

4-6 Hang Power Clean
4-6 Push Jerk
4-6 Burpee
Air Squat

max air squats until :30 or :45