A1. Front Squat 4 x 5

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

A2. 3-Point Dumbbell Row 4 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

with 3 sec. ecc.
(each side)

B. Accessoires

4 sets
12-15 Side Lying Hip Adduction 1 sec hold (aufgestellter Oberkörper) (each side)
10 Deadbugs (each side)
20-30 sec Star Sideplank (each side)

A. Recovery test

A)8x1min on/30s off
Row for Distance

Rest 2

B) Row distance of A) (8min time cap)

Rest 2

C) Row distance of B) FT

A. Skill and Strength

2 lanes walking lunges + L-sit

B. Wod

In teams of 3-4

Amrap12
24 Kongaline Boxjumps
16 synchro anchored situps
8 synchro DB hang snatches per side

A. Gymnastics/Barbell Capacity

12min EMOM
1. 5 DNG Squat Snatches @55-70%
2. 2-7 Ring MU

B. Conditioning

6-8 sets of:
90sec. on 90sec. off

8 Burpee BJ overs (24/20'')
14 DB-FR walking lunges @2x22,5/15kg / 14 Single arm KB-Push Press @32/24kg (7 each arm)
ME Echo Bike for cals in remaining time
Switch between lunges and Push Presses every round.

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

For time

30-20-10

Alt. Jumping Lunges (alt. Reverse Lunges)
V-Ups (Tuck-Ups)

TC 5 min

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
50m SA DB OH carry / side
Rest 60s