A. Team workout

Amrap 28:

10 alt. Burpees
20 Med. Ball situps
10 wallballs YGIG
20 syncro DB-rev. Lunges
10 DB-Thruster (5-5)

A. Hang Power Snatch 8 x 3

3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch

B. EMOM

Emom12

1. 30s Heavy farmers walk (DB/KB)(10m)
2. 10-30s Chin over Bar hold
3. 10-30s Handstand Hold

A. Mini-Hyrox

400m Run
500m Ski (Row)
400m Run
25m Sled
400m Run
25m Slep Pull
400m Run
40m BP Broad Jumps
400m Run
500m Row (Ski)
400m Run
100m FA Carry
400m Run
50m SB Lunges
400m Run
50 Wall Balls

A1. Toes to bar Progression 8 x 4-8

4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression
4-8 Toes to bar Progression

A2. Double-Under 8 x 30

30 Double-Under
30 Double-Under
30 Double-Under
30 Double-Under
30 Double-Under
30 Double-Under
30 Double-Under
30 Double-Under

B1. Strict Toes to Bar 6 x 30 Seconds

Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar

B2. Banded Lat Pulldown 6 x 30 Seconds

Banded Lat Pulldown
Banded Lat Pulldown
Banded Lat Pulldown
Banded Lat Pulldown
Banded Lat Pulldown
Banded Lat Pulldown

B3. Hollow Body Hold 6 x 30 Seconds

Hollow Body Hold
Hollow Body Hold
Hollow Body Hold
Hollow Body Hold
Hollow Body Hold
Hollow Body Hold

B4. Arch Body Hold 6 x 30 Seconds

Arch Body Hold
Arch Body Hold
Arch Body Hold
Arch Body Hold
Arch Body Hold
Arch Body Hold