A. Team workout

Amrap 28

10 Burpee boxjump over Split as needed
10 DB-Shoulder to overhead syncro
10 DB-frontsquats syncro
1000 m row split as needed

A. Funktional endurance

In Teams of 2:

Amrap 10
500m skierg split as needed
12 syncro burpees

1min Rest

Amrap 10
60m sledpull split as needed (75kg / 125kg)
20 shuttleruns together

1min Rest

Amrap 10
Run for distance

1min rest

A. Handstandwalk

15 min

1. walk around the box
2. wallwalks
3. handstand hold
4. Handstand shouldertaps
5. Partner Handstandwalk
6. Handstandwalk

B. Core

4 Sets
20 russiantwist
15 v ups
30 sec. Hollow hold

A1. Dumbbell Push Press 3 x 6-10

6-10 Dumbbell Push Press
6-10 Dumbbell Push Press
6-10 Dumbbell Push Press

A2. Dumbbell Front Rack Walking Lunge Step 3 x 12-20

12-20 Dumbbell Front Rack Walking Lunge Step
12-20 Dumbbell Front Rack Walking Lunge Step
12-20 Dumbbell Front Rack Walking Lunge Step

B. Metcon

Amrap8
20 DUs (cap at 15s)
2/4/6/8/10... C2B Pullups