A. AMRAP - Teams of 2

Teams of 2 - 35min

Partner A - 400m run
while
Partner B - Amrap of
8 T2B
12 Airsquats
14 Push-ups

after both are done with the run and Amrap do 14 sync. Burpees

A1. Push-Up 3 x 6-12

6-12 Push-Up
6-12 Push-Up
6-12 Push-Up

A2. Dumbbell Single Leg Deadlift 3 x 5-8

5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift

rest 30sec. btw sides (2 DB´s in hands)

B. 10 minute AMRAP of Farmers Walks and Air Squats

Farmers Walk
15 Air Squat

Warm Up

3 rounds
15m plate OH carry each side
15m fronthold plate carry
15m 90° plate carry
15m pinch grip plate carry each side

A. Strength and Skill

For 10 min Rotate between

10-15s L-Hang in different position (Tuck/singleleg switching/both legs
rest 30s
16 synchro walking lunges with 2s stop just above ground in teams of 2/3
rest 30s

B. Wod

Roxxanne with Burpees
Rest by feel
Bring Sally up (Song : Flowers von Moby) with AirSquats
rest by feel
Longest PLank Challenge

A. Team Intervals

5 rounds of:
20/15cal Row
15 WB (20/14lbs)
12 Low Hang DB-Snatches (6 each side - 22,5/15kg)
- YGIG per round -
(25min cap)

A. Power Clean 4 x 3

3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean

B. Conditioning

In teams of 2:
25min AMRAP of:
400m run (together)
then
10 WB (20/14lbs)
10 alt. DB-Snatches @22,5/15kg
10 BJ over (24/20'')
- YGIG per round (1 round each) -

C. Accessories

3 sets no rest
in prone positon:
10 reps of each: Y-shrug, W-shrug, W-Press, A-Shrug, T-shrug (use no weight or small plates - no resting your arms or hands on the floor btw reps or movements)
8-12 Hollow rock into L-sit on plates
10-20sec. Copenhagen plank (each side)