A. Repeat

1.AMRAP 9
12 WallBalls (20/14 lbs)
8 Push-ups
12 DB DL (2x22,5/15 kg)
6 Burpee o. DB
8 T2B

2 min rest

2. TC. 9min
- try to repeat your score from 1)

2 min rest

3. For time
- repeat the rounds from 2)

A1. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

controlled eccentric

A2. Supinated Pull-Up 3 x 3-6

3-6 Supinated Pull-Up
3-6 Supinated Pull-Up
3-6 Supinated Pull-Up

scale to negativ (2-3x6-10 sec.), banded or feet supported

B. 9 minute EMOM of Alternating Dumbbell Push Presses, Alternating Box Step-Ups, and Rowing

14-20 Alternating Dumbbell Push Press
10-20 Alternating Box Step-Up
Row

C. Accessoires

3 Sets:
10-14 Side Bends KB (each side)
10-12 kneeling Palloff Press (each side)

No rest

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

In teams of 2 YGIG per movement

Amrap12

1 Ropeclimb
3 wallwalks
9 V-ups

A. Clean

5 sets

1.1.1 slow pull clean from floor (15s between reps)

Rest 90s

B. Accessories

3 sets

1 hang powerclean into 8-10 pushpresses with 3s eccentric

Rest 60s

16-20 prone Y into Row

Rest 60s

24-30s palloff hold each side

Rest 60s

A. Front Squat 3 Reps

3 Front Squat

Build up a 3RM Frontsquat in 12 minutes.

B. One Arm Dumbbell Shoulder Press 5 Reps

5 One Arm Dumbbell Shoulder Press

Build up a 5RM in 12 min. Both sides have to be done before advancing to the next weight.

C. Run 1,600 meters

Run

Option B: 2000m Row