A. 12 minute EMOM of Split Jerks

2 Split Jerk

B. 12 minute EMOM of Clean Pulls

2 Clean Pull

A. Team workout

Amrap 28:

In Teams of 2

Row 1000 m split as needed
10 syncro DB-Frontrack rev. Lunges
10 syncro DB-shoulder to overhead
10 burpees over DB (5-5)

A. Skill

Practice Bar Muscleups for 12 - 15 min

- jump to hollow
- jump into glide kip
- jump into regular kip (into hips to bar)
- jumping Bar Muscleups
- banded / supported BMU

B. Wod

Running clock

0:00-5:00

50 T2B in sets of 2-5

6:00-11:00

50 V-Ups in sets of 3-6

A1. Barbell Bench Press 4 x 5-8

5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press

Controlled eccentric

A2. Ring Pull-Up 4 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

B. 10 minute AMRAP of Rowing and Dumbbell Walking Lunges

Row
20 Dumbbell Walking Lunges

A. Around the world

EMOM 30
1)Row
2)Rest
3)Ski
4)Rest
5)Bike
6)Rest
Try Nasal breathing

A. Intervals

4-5 sets of:
3min on 3min off
60 DU´s
12 DB-STOH @2x22,5/15kg
16 T2B
12 DB-Cleans @2x22,5/15kg
max cal Echo Bike in remaining time