A. In Teams of 2

30min AMRAP

Partner A:
6 Burpees to target
400m Run

Partner B: Amrap of:
6 DB Power cleans @22,5/15kg
6 DB Push Press
6 Pull Ups
6 DB Front Squats

When Partner A is done rest for 2 Minutes, then switch parts

A1. Shoulder Press 5 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. 3-Point Dumbbell Row 5 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. MetCon

3 rounds of:
1min ME Row for cals
1min ME BB-Thrusters
1min ME Echo Bike for cals
1min ME alt. DB-Snatches
rest 1min

A. Clean and Jerk 5 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Build up to 85% in 5 sets

B. Back Squat 3 x 1

1 Back Squat
1 Back Squat
1 Back Squat

Work at the weight of last weeks 2RM

C. SKILL

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

Test Max distance HSW in 90s

Rest 3 min

Test Max C2B in 90s

A. Powerclean and Splitjerk

Every 90s for 12 sets

4 sets
1 powerclean + 3 splitjerks

4 sets
powerclean + 2 splitjerks

6 sets
1 powerclean + 1 splitjerk

B. Finisher

Amrap4
8 alt. Splitsnatches
8 renegate (4rows each side)

A. Front Squat 3 Reps

3 Front Squat

Build up a 3RM Frontsquat in 12 minutes.

B. One Arm Dumbbell Shoulder Press 5 Reps

5 One Arm Dumbbell Shoulder Press

Build up a 5RM in 12 min. Both sides have to be done before advancing to the next weight.

C. Run 1,600 meters

Run

Option B: 2000m Row