A. Endurance

For time 3 rounds

800 m run
25 cal echo bike

28 min Timecap

A. Snatch

10 Sets:

1 Snatchpull, 2 snatches

90 sec. Rest

B. Snatchgrip Deadlift

4 sets

8-10 reps snatch Deadlift

A. Teams of 2

Amrap‘8
21 sync hang C&J(50/35 kg)
15 sync pull ups
9 sync barfacing burpees

Rest 3 min

Amrap’8
15 sync cleans (60/45 kg)
12 sync pull ups
9 sync barfacing burpees

Rest 3 min

Amrap’8
12 sync Deadlifts (80/65 kg)
9 sync pull ups
6 sync barfacing burpees

A. SKILL

Practice Ropeclimbs in different variations for 15 min

- seated with legs
- standing with legs
- jumping with legs
- legless (from seated)

B. Gymnastics Wod

Amrap9

3 strict hspu / Pike pushups
6 weighted situps
9 A jumps

A1. Back Squat 4 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

A2. Dumbbell Floor Press 4 x 5-10

5-10 Dumbbell Floor Press
5-10 Dumbbell Floor Press
5-10 Dumbbell Floor Press
5-10 Dumbbell Floor Press

B. Metcon

5 rounds of:
12 DB-DL
9 DB-H.P. Cleans
6 DB-STOH
- 8min cap -

A. 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk 8 Sets

1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 10-20sec. tuck Front lever hold on low rings
2. 30sec Farmers walk (10m there and back)
3. 10-30sec Bottom of Ring Dip support hold
4. 30sec Farmers walk (10m there and back)