A. GTD Edition in teams of 4

For time:
Buy in: 100 partner WB
Then: 6 rounds for time (YGIG)
4 shuttle runs
2 sync wall walks
10 sync T2B
10/8 cal ski/C2Bike
Buy out: 100 partner wb

TC:22 min

—> 2 work at the same time/ 2 rest

A1. Dumbbell Walking Lunges 3 x 10-16

10-16 Dumbbell Walking Lunges
10-16 Dumbbell Walking Lunges
10-16 Dumbbell Walking Lunges

A2. Parallette Push-Up 3 x 6-10

6-10 Parallette Push-Up
6-10 Parallette Push-Up
6-10 Parallette Push-Up

with controlled eccentric

A3. Supinated Barbell Bent Over Row 3 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. Accessories

3 sets of:
8-12 supine BB-Skull crusher (controlled ecc.)
8-12 Hammer Curls
8-15 seated lat. raises
8-12 DB-Sidebents (each side)
30sec. Med Ball russ. twist

A. SKILL

Handstand walk Practice

- handstand hold / wallwalk
- leaning / lift offs / tapping
- plate climbs
- assisted

B. Wod

Amrap9

3 burpees on plate + 1 each round
6 pullups (jumping)
9 Jumping airsquats

A. Endurance

3 Sets of
Max Cal Bike (0-12)
Recovery Row for Quality (12-16)

A. Barbell Bench Press 3 Reps

3 Barbell Bench Press

Build up a 3RM Bench Press in 12 minutes.

B. 1:30 of Push-Ups

Push-Up

Variations:
1. floor
2. 20'' box
3. 24'' box
4. 30'' box

C. Max Time Farmers Walk

One unbroken attempt for max time with 50% of bodyweight in each hand.
Wlking 15m there and back.
- 3min cap -

D. Echo Bike for 1 minute

Echo Bike

A. 3-Position Snatch 6 x 1

1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch

B. Drop Snatch 6 x 3

3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch

C. Barbell Overhead Walking Lunge Steps 3 x 16

16 Barbell Overhead Walking Lunge Steps
16 Barbell Overhead Walking Lunge Steps
16 Barbell Overhead Walking Lunge Steps