A. Amrap‘30 in teams of 2

100 cal row

30 Wall balls
30 alt. DB snatches (22,5/15)
30 Goblet squats
30 WB Team sit-ups

50 cal

20 Wall Balls
20 alt. DB snatches
20 Goblet squats
20 WB Team sit-ups

25 cal

10 Wall Balls
10 alt. DB snatches
10 Goblet squats
10 WB Team sit-ups

-> everything split as needed apart from the team sit ups

A. 28 minute AMRAP of Echo Bikes, Rowing, and Running

Echo Bike
Row
Run
Rest

A. Snatchbalance Overhead

10 Sets
Work up to a heavy weight

1 snatchbalance 3 Overheadsquats

B. 8 minute AMRAP of Snatch Grip Deadlifts and Hang Power Snatches

10 Snatch Grip Deadlift
10 Hang Power Snatch

A. Dumbbell Bulgarian Split Squat 4 x 5-8

5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat

Rest ~45sec btw legs
DB´s in hands.

B. Workout

15min AMRAP of:
12cal Echo Bike
then 2 rounds of:
6 ring rows
9 push ups
12 air squats

A. Gymnastics

Every 90s for 16 sets (24 min)

4 sets
8 Ringrows
6 strict knee raises with controlled ecc.
4 wallclimb starting positions

4 sets
6 ringrows
4 strict leg raises with controlled ecc.
2 Wallclimbs

4 sets
4 strict pullups (light weight / banded / bar rows)
2 strict t2B with controlled ecc.
1 wallclimb

4 sets

1 strict pullup (weighted / banded / bar row with 10-15s ecc.)

1 strict t2b with 10-15s decent

1 wallclimb with 10-15s hold in top pos.

A. Gymnastics Capacity

5 sets of:
2-5 strict Pull ups (scale to banded or ring rows for 5-8reps)
into 3-10 kipping/butterfly pull ups/C2B (scale with kipping movement--> beat swings)
rest 60sec.

B. 12 minute AMRAP of Wall Walks, Single Arm Kettlebell Clean and Jerks, and Alternating Dumbbell Box Step-Ups

3 Wall Walk
12 Single Arm Kettlebell Clean and Jerk
16 Alternating Dumbbell Box Step-Up