A. Amrap’30 in Teams of 2

22 DB Box step over
30 cal row (split)
16 s.a. STOH (22,5/15 kg)
30 cal row (split)
10 alt. Devils press

4 wall walks (split)
—> add 2 wall walks every round

—> DB movements are synchronised

A. Tabata Rowing and Echo Bikes for 4 x 180/60s

Row
Echo Bike

A. Clean & Jerks

10 Sets
Every 90 sec.

1 squatclean; 1 hangsquatclean; 1 pushjerk; 1 splitjerk

B. Clean Pull 4 x 5

5 Clean Pull
5 Clean Pull
5 Clean Pull
5 Clean Pull

A. Warm up

2 Sets
12 Scapula Pull ups
Hollow + Arch 30 sec hold
12 Banded Lat Pull downs
12 tight Kippswing

B. Practice Kipping or Butterfly Pull ups

Progressions:

- tight kipp
- Box Pull ups/ Butterfly’s
- negative Pull ups
- banded reck
- half reps
- top down reps
- jump into single reps
- multiple reps

C. Finisher

AMRAP 8
4 strict pull ups
6 push ups
8 Burpee Box Jumps

A. Deadlift 5 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

B. MetCon

10min AMRAP of:
12 Single arm DB-Push Press (6 each side - heavy)
12cal Row
24 air Squats

A. Long Conditioning

With a 35min running clock:
Run for as much distance as possible
every 400m do:
1. 100m Farmers walk @2x24/16kg
2. 1 round of "cindy"