A. Team workout

Amrap 28:

In Teams of 2

3 - 6 - 9 - 12… syncro powerclean
6 Burpees over barbell YGIG
12 shoulder to overhead (syncro)
24 toes to bar split as needed
400m run

A. Toes to rings

Skill:
Kipping Swings on Rings
Leg raises on rings
Toes to rings

EMOM’15
1. 20-40 sec of T2R
2. 20-40 sec of lat pull downs
3. 20-40 sec of ring body saw
4. 20-40 sec of butterfly plate raises
5. 20-40 sec of bent over reverse flys

A. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

Work at ~RPE8-9 for all sets.

In your rest btw sets do 8-12 Blackburns

B1. Alternating Front-Racked Barbell Reverse Lunge 3 x 10-16

10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

Reps are per side