A. Endurance

For time

20–22-24-26-28… cal. Row

After each row run 400 m

A. Clean & Jerk

15 min to work up to a heavy weight

1 powerclean; 3 frontsquats; 1 splitjerk

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

10 Hang Power Clean
10 Shoulder to Overhead

A1. Barbell Bench Press 4 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

A2. Dumbbell Bulgarian Split Squat 4 x 5

5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat

do 1,5 reps (all the way down controlled and hold 1sec. at bottom pos., half way up hold for 1sec., all the way down again and back up
rest 30-60sec. btw sides (2 DB´s in hands)

B. 10 minute AMRAP of Echo Bikes, Dumbbell Deadlifts, and Dual Dumbbell Hang Power Cleans

Echo Bike
10 Dumbbell Deadlift
10 Dual Dumbbell Hang Power Clean

A. Amrap‘30 in teams of 2

750 m row (split)
50 alt. DB snatches(15/22,5 kg) (sync)
25 pull ups (split)
750 m row
50 s.a. DB Thruster
25 HSPU
750 m row
50 goblet squats
25 pistols

A. 24 minute EMOM of Echo Bikes, Burpee Pull-Ups, and Dumbbell Hang Clusters

Echo Bike
5-10 Burpee Pull-Up
6-12 Dumbbell Hang Cluster
Rest

A. Skill Handstand Hold

For 15 min work on Handstand hold variations*

- wallwalk in tight hollow
- kick up with tight hollow
-kick up to band/Partner
- freestanding

*Do a total of 4x20 banded LAT pulldown in These 15 min

B. Strength

4 sets
8-12 parallette pike pushups from Box
Rest 1 min
8-12 alt. Archer Ring rows
Rest 1 min