A. Skill and Strength

10-20 Plate walks in different positions

Alt. With

2/4/6 alt. Odd Object ground to shoulder

B. Intervals

In teams of 3-4 as YGIG

5 rounds each

8 medball ground to overhead
4 medball shuttle runs
2 lanes burpee broadjumps

A. E3MOM‘36

1. 500 m Ski erg
2. 1000 m C2Bike
3. 400 m run
4. 200 m medball run @30/20 lbs

A. Gymnastics/Barbell Capacity

12min EMOM
1. 5 Squat Cleans @55-75%
2. 5-8 (def.) HSPU

B. Conditioning

6 sets of:
90sec. on 90sec. off

1. AMRAP of:
12/9cal Echo Bike
20 Push ups
10 P. Snatches @52,5/35kg

2. AMRAP of:
50 DU´s
20 alt. pistols
10 H. C+J @52,5/35kg

C. GHD Sit-Up 50 Reps

50 GHD Sit-Up

Accumulate 50 GHD sit ups

A. Skill

For 12 min Practice Handstand Hold Variations

- wallwalk with perfect Hollow Position
- Kick up with perfect Hollow Position
- one foot wall Handstand
- Partner Assisted Handstand Hold

B. Recovery Wod

For 18 min Rotate the following Movements with best possible Movement Quality (Nose breathing on the Ergometers if possible)

1:00 Row or Echo Bike with medium pace
10 KB windmills (5/5)
10m SA High knees Farmers walk / side
10 ATG Splitsquats (5/5)