A. Team Workout

In Teams of 3 AMRAP30*

1 Partner works on Amrap

3 Burpee broadjumps (1/2/3 mats)
6 BMU/C2B/pullups/strict PU/hor. Bar rows
9 wallballs (20/14)

2 Partner run 200m.

*When the 2 teampartners are back from the run 1 of them switches with the one from the AMRAP. That means that 1 TeamPartner is always running the 200m 2 times before switching into the amrap!

A. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Work at ~RPE8-9 for all sets.
In your rest btw sets do 15-20 single leg banded legcurls per side

B1. Single Arm Dumbbell Push Press 3 x 6-10

6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press

Reps are each side // Show Control on top of each rep

B2. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

B3. Alternating Leg V-Up + Pike Leg Lifts 3 x 8-14

8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts

Complex should be Unbroken. Reps are for each movement. Scale reps as needed