A. 10 rounds for time in teams of 2

10 T2B
10 Front squats (2x 22,5/15 kg)
10 STOH
….
-> +5 Sync burpees after each round
Round 1: 5 sync burpees
Round 2: 10 sync burpees
…
-> everything sync

A. 27 minute EMOM of Rowing, Echo Bikes, and Running

Row
Echo Bike
Run

A. Clean & Jerk

9 Sets:

1-3:
1 squatclean, 2 Frontsquats, 1 Pushjerk, 1 splitjerk

4-6:
1 squatclean, 1 Pushjerk, 1 splitjerk

7-9:
1 squatclean, 1 Pushjerk

B. 8 minute AMRAP of Hang Power Cleans and Shoulder to Overheads

8 Hang Power Clean
8 Shoulder to Overhead

A. SKILL

For 12-15 min Practice kipping Hspu in sets of 1-3 *

- do negatives to the deepest possible position or 1-2 wallwalks + 6-8 pike pushups if strength is the limiting factor

Or

- build up depth from an easy starting height


*After each set of hspu do 20s of doubleunders and then do 30-60s rest

B. Gymnastics WOD

Amrap10
5 strict pullups
10 alt. Toes to bar
15 A - Jumps (1-3 blue plates)

A1. Barbell Bench Press 4 x 5-8

5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press

A2. Supinated Barbell Bent Over Row 4 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. 12 minute EMOM of Dual Dumbbell Front Squats, Kettlebell Sumo Deadlift High Pulls, and Rowing

Dual Dumbbell Front Squat
Kettlebell Sumo Deadlift High Pull
Row

A. Sumo Deadlift 3 x 4-6

4-6 Sumo Deadlift
4-6 Sumo Deadlift
4-6 Sumo Deadlift

Work at 1-2RIR for all sets.

B1. Goblet Cyclist Squat 3 x 12-16

12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat

With controlled eccentric.

B2. 3-Point Dumbbell Row 3 x 10-14

10-14 3-Point Dumbbell Row
10-14 3-Point Dumbbell Row
10-14 3-Point Dumbbell Row

Reps are each side

B3. Ring Push-Up 3 x 8-12

8-12 Ring Push-Up
8-12 Ring Push-Up
8-12 Ring Push-Up

Scale with elevated pushups