A. Amrap‘ 30 up and down in Teams of 3

100 Kb DL - one partner works whilst 1 partner holds KB in farmer pos -1 rest

80 burpees - plank

60 KB front squats - FR hold butt to wall

40 toes to bar - dead hang

20 kb STOH - handstand hold

A. Endurance

Every 90sec. 5 rounds

1.200m run
2.18 cal. Echo bike
3.200m row
4.Rest

A. Clean & Jerk

15 min to work up to a heavy weight

1 powerclean, 1 hangsquatclean, 2 frontsquats, 1 pushjerk

B. 8 minute AMRAP of Hang Power Cleans and Front Squats

8 Hang Power Clean
8 Front Squat

A1. Single Arm Dumbbell Floor Press 4 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

A2. Hand Over Hand Sled Pull 4 x 2

2 Hand Over Hand Sled Pull
2 Hand Over Hand Sled Pull
2 Hand Over Hand Sled Pull
2 Hand Over Hand Sled Pull

B. 12 minute EMOM of Prowler Pushes, Weight Plate Ground to Overheads, and Echo Bikes

Prowler Push
Weight Plate Ground to Overhead
Echo Bike
Rest

Push the prowler 10m back and forth

A. Skill and Strength

5 sets
2-3 wallclimbs with high quality
15s chin over bar hold
1-2 wallclimbs with high quality
10s chin over bar hold
Rest 90s

B. EMOM12

1. 40s Crossover singleunders practice
2. 40s wallsit with weights
3. 40s weighted quadruped lift offs

A. Heel Elevated Front Squat 3 x 8-12

8-12 Heel Elevated Front Squat
8-12 Heel Elevated Front Squat
8-12 Heel Elevated Front Squat

Work at ~1-2RIR for all sets.

B1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

B2. Strict Pull-Up 3 x 6-10

6-10 Strict Pull-Up
6-10 Strict Pull-Up
6-10 Strict Pull-Up

C. Accessories

3 sets of:
8-12 Partner Leg Curls
YGIG
then
3 rounds of:
10-15 pulses in:
A
W
Y
T
Use only your hands or light weights (0,5-2,5kg)