A. Team workout

Amrap 28
In Teams of 2

4 Handstandpushups each
8 toes to bar YGIG
12 Burpees split as needed
16 Gobletsquats syncro

A. Rope climbs

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

Advanced: EMOM‘10:
1)1-3 rope climbs
2)20 DU‘s + 15 tuck ups

Every 3 min for 12 min:
5/5 Single arm rows
5-10 paralett push up
Max effort dead Hang

A. 5 min on/2 min off x5

600 m run
25 WB
ME Burpee broadjumps

A. Intervals

Every 5 mins for 30 mins (6 rounds)

A:
200m Run
6 Lanes SA OH walking lunges (15/22.5kg)
4 wall walks

B:
16 alt. DB Snatches (15/22.5kg)
16 Pull Ups
40 Double Unders

-> Finish sub 3 mins each round
-> Alternate A/B round (3x each)

A. Seated Single Arm Dumbbell Strict Press 3 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

Rest 45s after each arm

RPE 8-9

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C. Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension

RPE 8-9

Work in seated Position

D. Upper Back

3 sets
10-15 bentover Y-Raises (weighted)
Into
20-30s prone W-Hold (weighted)
Into
20-30s prone T-Hold (weighted)
Rest 60s