A. 4 Rounds for time

100 DUs -split
20 OHS (50/35 kg) -sync
20 HSPU-Sync
100 DUs
20 h.p. Cleans -sync
20 C2B -sync

TC:30 min
-> scale BB to DB if technique or mobility is a problem
-> scale „Sync“ to „work at the same time“

A. Emom‘40

1. 50 Double unders
2. 20/15 cal row
3. 15 WB + 10-15 Burpees
4. Rest

A1. Deadlift 3 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

work @RPE 8-9
TNG

A2. Seated Alternating Dumbbell Shoulder Press 3 x 8-16

8-16 Seated Alternating Dumbbell Shoulder Press
8-16 Seated Alternating Dumbbell Shoulder Press
8-16 Seated Alternating Dumbbell Shoulder Press

Work @ RPE 8-9

A3. Ring Pull-Up 3 x 3-5

3-5 Ring Pull-Up
3-5 Ring Pull-Up
3-5 Ring Pull-Up

Work @ RPE 8-9

B. Finisher

In teams of 2 as YGIG per round

Amrap6
8/6 Cal Echo Bike
8 Jumping Airsquats