A. Teams of 2

In Teams of 2

15Wallballs (20/14 lbs)
10 SA DB Devils Press (22,5/15 kg)
5 T2B

YGIG per round
Every 4 min 200m run (each of you do a 100m Medball run then switch)

A. Power Snatch 6 x 1.1.1

1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch

After each Powersnatch do 10s Rest and After the 3rd one do 1 OHS

B. Overhead stability Training

For 10-12 min work on bamboo bar variations

- holds
- walk
- press
- OHS

A. Pause Power Clean 5 x 3

3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean

Do a 2s pause 2cm off ground after the lift off.

B. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

5s eccentric on each rep! RPE 7-9

C1. Strict Handstand Push-Up 3 x 3

3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up

5s eccentric on each rep // scale with 2 negatives with deficit if needed
@RPE7-9

C2. Strict Supinated Pull-Up 3 x 3

3 Strict Supinated Pull-Up
3 Strict Supinated Pull-Up
3 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 2 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

A. Long Conditioning

In teams of 2 Amrap30

Partner A: 5:00 Bike for calories

Partner B: AMRAP
10 burpee shuttle runs (1 burpee + 10m run = 1 rep)
20 situps
30 alt. Bodyweight Stepups

Scale Stepups/situps in reps if needed

Switch every 5 min