A. Team workout

Amrap 30:

20 shoulder to overhead YGIG
10 syncro Burpee over bar
20 Reverse lunges YGIG
10 syncro pushups
200m run together

A. Handstandwalk

Skill:
-lift of with hands /shouldertaps back or front facing
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW

Strength EMOM‘12

1)1-3 wall walks/ x meter HSW
2)20-40 sec. straight arm hollow hold with DB
3)20-40 sec. DB z-press
4)20-40 sec alt. high plank to fingertips

A. Jumps

6 sets (YGIG)
3 Broadjumps for distance

Work with a Partner who measures the distance after 3 jumps with a cone.

B. Squat Clean and Jerk 5 x 1.1.1

1.1.1 Squat Clean and Jerk
1.1.1 Squat Clean and Jerk
1.1.1 Squat Clean and Jerk
1.1.1 Squat Clean and Jerk
1.1.1 Squat Clean and Jerk

After each rep of a set do 15s rest until you have 3 reps. Then Rest 90s. Start @ the 2nd weight after empty Bar and build up if form allows it!

C. Accessories

3 sets
10-15 weighted bentover reverse Flys
Into
20-30 bentover reverse flys without weight
Rest 60s