A. Teams of 3

Partner A: 400m run

Partner B+C
YGIG - AMRAP
10 Pull ups
15 Air Squats
10 hang DB Cleans
12 Pushups

Rotate every 400m - and start at the movement where the last person ended (Waterfallstyle)

When each of you finished with the 400m you do 6 synch. Burpees

400 m run @moderate pace

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

controlled eccentric

A2. Chest Supported Incline Dumbbell Row 3 x 8-12

8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row

B. Metcon

8 min AMRAP
8cal Echo Bike
12 BB Push Press

C. Accessories

3 sets:
8-15 swiss ball crunches
30m Suitcase carry (each arm)
rest 30-60sec.

A. Clean

Every 90s for 15 sets

7 sets
2 hang squatclean

5 sets
3 low hang clean pulls

3 sets
4 clean grip deadlift

B. Finisher

3 sets
15 bentover reverse flys w. 1s hold (1,25-5kg)
Direktly into
30 Bentover reverse flys (without weight)
Rest 60s

A. Power Clean + Push Jerk 8 x 1

1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

C. Metcon

3 sets 90s on / 90s off

8 OHS (35/25)
4-8 C2B
8 Thruster (35/25)
4-8 C2B
ME Boxjumpovers (24/20")

A. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

B. Nordic Hamstring Curl 3 x 6-8

6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl

with controlled ecc. / work with Partner as YGIG

C1. Single Arm Dumbbell Push Press 3 x 8-12

8-12 Single Arm Dumbbell Push Press
8-12 Single Arm Dumbbell Push Press
8-12 Single Arm Dumbbell Push Press

2s pause on top + controlled eccentric

C2. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

First all reps on 1 side and then All reps on the other side