A. AMRAP 30 Teams of 2

AMRAP 30

Teams of 2

24 Partner WallBalls (20/14 lbs)
24 Pull Ups YGIG
24 Burpees YGIG
24 alt. SA DB snatches (22,5/15 kg) YGIG

every 5 min you do a 200m run together

A. Clean and Jerk Complex

Every 90s for 12 sets do

3 sets
3 hangcleans (5s hold in bottom)
3 strictpress (5s hold on top)

4 sets
2 hang cleans
2 pushpress (5s hold in dip)

5 sets
1 hang clean
1 splitjerk

B. Strength Endurance

Finisher

Emom6 with empty bar
1. 45s bentover barbell rows
2. 45s bottom pulses with barbell in backrack

A. SKILL

Practice Ring Muscleups for 8-10 min with the following Progressions

5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip

Or

5-8 sets of complex
2 small swings
2 big swings
2 transition into catch
2 muscleups

B. Heel Elevated Goblet Squats 3 x 15-25

15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats

C1. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C2. Strict Handstand Push-Up 3 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

D. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

A. Conditioning

8 sets of:
2min on 1min off

1. AMRAP of:
8 Ring rows
8 Push ups
8 goblet Squats

2. AMRAP of:
10cal Echo Bike
15 russ. KBS

A. Romanian Deadlift 4 x 10-15

10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift

Work at 0-1RIR for all sets.

B1. Parallette Push-Up 3 x 10-20

10-20 Parallette Push-Up
10-20 Parallette Push-Up
10-20 Parallette Push-Up

controlled eccentric.

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

each side

C. Row Finisher

Every 2 min for 8 min
12/8 cal with hard pace!
(but with controlled strokes)