A. Team workout

Amrap 30:

200 m run together
30 wallballs (15 each)
20 syncro goblet rev. lunges
30 Med. Ball situps

Every 5 min do 5 syncro burpees

A. Skill: Handstand walk

20 Minutes to work on your Handstand
- kick up to handstand
- handstand hold
- supported handstand walk
- x meters handstand walk
Advanced:
- walk over plates
- 180° turn

B. 16 minute EMOM of Bottom of Ring Dip Holds, Dumbbell Reverse Flies, Ring Support Holds, and Strict Toes to Bars

Bottom of Ring Dip Hold
15-20 Dumbbell Reverse Fly
Ring Support Hold
5-10 Strict Toes to Bar

A. Strength

4 sets
12-18 cyclist gobletsquats with fast but controlled tempo

Rest 30/60s/90s

After each set the rest period gets longer which should help to stay consistent over all sets. Weight should be heavy but unbroken!

B. Strength Endurance MetCon

Amrap10

5 x 1 pushup on DBs + 1 renegate row on each side
30m double KB FR carry each side