A. Teams of 2

AMRAP 15
Partner A 200m run
meanwhile Partner B
5 DB FR Squats (2x22,5/15kg)
5 Pull ups
5 DB hang P. Cleans

3 min Rest

AMRAP 12
YGIG per movement
20 Partner WallBalls
6 Devils Press (2x22,5/15kg)
6 T2B
6 DB Deadlifts (2x22,5/15kg)

A. Conditioning

4 sets of:
4min on 3min off
400m row (scale as needed to stay sub 2min)
then AMRAP of:
6 push ups
9 russ. KBS
12 air squats

A. Power Clean and Jerk 3-3-3-2-2-2-1-1

3 Power Clean and Jerk
3 Power Clean and Jerk
3 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
1 Power Clean and Jerk
1 Power Clean and Jerk

Start with the 1st weight after the empty bar and build up with good form or work on technique!

B. Gymnastics Holds + Carries

Emom9
1. 15-30s handstand hold with strong hollow position
2. 15-30s isometric Pullup hold
3. 30s ME farmers walk in 10m segments (UB)
Scale HS hold with wallfacing HS hold
scale pullup hold with feet support

A. Split Jerk 5 x 3

3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk

B. 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs 5 x 1

1 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs
1 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs
1 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs
1 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs
1 1 Clean High Pull + 2 Clean Pulls + 3 Clean Deadlift To Strict Shruggs

C. Finisher

400m Single Arm OH KB Carry (switch Arms as needed)

A. Power Clean 4 x 3

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

B. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

5s eccentric on each rep! RPE 7-9

C1. Strict Handstand Push-Up 3 x 4

4 Strict Handstand Push-Up
4 Strict Handstand Push-Up
4 Strict Handstand Push-Up

5s eccentric on each rep // scale with 3 negatives with deficit if needed
@RPE7-9

C2. Strict Supinated Pull-Up 3 x 4

4 Strict Supinated Pull-Up
4 Strict Supinated Pull-Up
4 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 3 negatives with weight if needed
@RPE7-9

D. Harop Curls 3 x 5-8

5-8 Harop Curls
5-8 Harop Curls
5-8 Harop Curls