A. Funktional endurance

Amrap 30:

30m farmerswalk
30m fr Carry
30m overhead carry
500/450 m row
10 shuttleruns

A. Handstandwalk

Work 15 min on Handstandwalk

1. Pike Walk around the box
2. wallwalks
3 Handstand hold
4. Handstand shoulder taps
5. Partner supported
6. Handstandwalk

B. 10 minute AMRAP of Pike Leg Lifts s, Banded Pallof Presses, and Ball Slams

8 Pike Leg Lifts
8 Banded Pallof Press
8 Ball Slam

A. Team workout

Amrap 28:

4 wallclimbs split as needed
8 cal Echo bike YGIG
16 KB-Goblet rev. Lunges syncro
32 pushups split as needed

A. Snatch High Pull + Hang Snatch + Overhead Squat 8 x 1

1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat
1 Snatch High Pull + Hang Snatch + Overhead Squat

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

5 sets (TC 10 min)

10 Hang power snatches
5-8 Barfacing Burpees
Rest 60s