A. Team workout

In Teams of 2:

Amrap 32

20 pullups split
10 Handstandpushups (5-5)
20 Burpees syncro
10 toes to bar (5-5)

A. Gymnastics

Ringmuscleup

Low Rings :
Ringrow
Bottom/top dip hold
Dips
Trasition
High rings:
Ring pullups
Ringmuscleup

B. Core

4 Sets

15m sealwalk
10 pikeleglifts
20 Russiantwist
20 sec. Plank

A. Funktional Endurance

In Teams of 2

A: Amrap 10
750m skierg YGIG

1 min rest

B: Amrap 10
10 Burpee broadjump split
12 shuttleruns syncro

1 min rest

C: Amrap 10
1000m row split
10 DB-shoulder to overhead syncro

A. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

B. Double Kettlebell Front Rack Box Step-Up 3 x 12-24

12-24 Double Kettlebell Front Rack Box Step-Up
12-24 Double Kettlebell Front Rack Box Step-Up
12-24 Double Kettlebell Front Rack Box Step-Up

Reps are alternating

C1. Alternating Dumbbell Bench Press 3 x 10-20

10-20 Alternating Dumbbell Bench Press
10-20 Alternating Dumbbell Bench Press
10-20 Alternating Dumbbell Bench Press

C2. Pull-Up 3 x 5-8

5-8 Pull-Up
5-8 Pull-Up
5-8 Pull-Up