A. 40-35-30-25-20 Shuttle Runs and Echo Bikes

Shuttle Run
Echo Bike

A. Handstand

15 min to work on Handstand

Wallclimb hold
Handstand wall hold
Handstand hold With Partner
Handstand hold

B. 8-10-12-14-16-18-20 Pike Leg Lifts s, Toes to Bars, Double-Unders, and Banded Pallof Presses

Pike Leg Lifts
Toes to Bar
Double-Under
Banded Pallof Press

A. Tire Flip 1-2-3-4

1 Tire Flip
2 Tire Flip
3 Tire Flip
4 Tire Flip

work together with a partner if needed

WORM - if the class is "big" enough
Do a Complex of:
1 Clean
1 Jerk
1 Clean and Jerk
(switch sides)

B. Yoke Walk 4 x 30

Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk

C. 9 minute EMOM of Double Kettlebell Overhead Carries, Dual Kettlebell Front Rack Carries, and Farmers Walks

Double Kettlebell Overhead Carry
Dual Kettlebell Front Rack Carry
Farmers Walk

A. Extensive Conditioning

Amrap30 in teams of 2

Partner A

750/650m Row

Partner B

AMRAP
10 x 10M shuttle run (1 rep = 10m hin + 10m zurück)
10 hand supported burpee box hop overs (24/20")
10 wallballs (30/20lbs)

A. Long Conditioning

With a 30min running clock:
A: 800m run
B: AMRAP of:
20cal Row
20 Single arm DB-Hang Clean and Jerks @22,5/15kg
20 T2B
- switch after 800m run -

A. Romanian Deadlift 4 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

work with a 3sec. ecc.

B. MetCon

10min AMRAP of:
30sec. SU´s
20 air squats
20 Single arm DB-Push Press (10 each arm)
20 Ring Rows