A. Team workout

In Teams of 2:

Amrap 30

20 Medball passes
10 alt. Powercleans (40kg)
10 syncro thruster (40kg)
10 toes to bar
200m run

A. Butterfly Pull ups

Skill:
-> footwork on plate
-> footwork on bar
-> butterfly on box
-> small butterfly

EMOM‘20:
1)20-40 sec (weighted) scapular pull ups
2)20-40 sec L-sit
3)20-40 sec DB Head grip
4)20-40 sec Slow negative pull up
5)Rest

A. Intensive Conditioning

8 sets 2 min on // 1 min off

1. 50 DUs (30s cap)
25 Medball GTOH (20/14)
ME Ball facing Burpees

2. Amrap
2 wallwalks
8 C2B
16 airsquats