A. Team workout

In Teams of 2

A:
Row 1km

B: Amrap

6 pullups
8 boxjump over
10 thruster

A. For time

400 m run
200 m Farmers Carry (32/24 kg x2)
400 m run
200 m Farmers Carry
800 m run
40 WB (21/14 lbs)
800 m run
40 WB
400 m run
40 m burpee broadjumps
400 m run
40 m burpee broadjumps

TC:30 min

A. Kipping pull up

Skill:
- kipping swings
+ against Box
+ hip extension
- neg. Kipping pull up
- kipping pull up on box
- Full kipping pull up

Capacity: 3-5 rounds for quality
5-15 push ups
15 sit ups
30 double unders
X pull ups
60-90 sec Rest

A. Intensive Conditioning

10 sets 2 min on // 1 min off (5 each)

1. Amrap

2 wallwalks
4 T2B
6 wallballs (20/14)

2. Amrap

20 Doubleunders
8 DB stepovers (2x15/10)

Start slower than you think to be able to stay consistent over all sets!