A1. Dumbbell Push Press 4 x 8-10

8-10 Dumbbell Push Press
8-10 Dumbbell Push Press
8-10 Dumbbell Push Press
8-10 Dumbbell Push Press

4-5 sec eccentric

A2. Ring Row 4 x 10-12

10-12 Ring Row
10-12 Ring Row
10-12 Ring Row
10-12 Ring Row

directly into15-20 sec hold at the top of RingRow position

A3. Push-Up 4 x 8-10

8-10 Push-Up
8-10 Push-Up
8-10 Push-Up
8-10 Push-Up

directly into 15-20 sec hold in bottom position

B. AMRAP 15

10 cal Echo Bike
8 DB alt. Snatches
10 DB goblet Lunges
8 DB Push Press

add two reps after each round to every movement

A. Clean Complex

Every 2:30 for 15 min do

1 high hang clean
1 FS
1 hang clean
1 FS
1 low hang clean
1 FS

B. Accessories

3 sets
10 Banded Chops / side
Rest 60s
50 SA DB OH carry / side
Rest 60s

A. Snatch 16 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

Add 2,5-5kg from last weeks weight

C. Metcon

5 rounds for time (TC 8 min)
4 Wallwalks
6 alt. SA Devils Press (30/20)
8 Gobletsquats (30/20)

A. Gymnastics Skill

Practice Handstand Walk for 12 min

- Body leaning on Wall / Box
- Hand lift offs on Wall / Box
- Shoulder taps on Wall / Box
- Plateclimbs
- HSW with Partner
- Freestanding shoulder taps
- HSW

B. Metcon

3 Rounds for time

30 Wallballs (20/14)
20 hang Powercleans (2x15/10)
10 C2B

TC 10 min