A. Team workout

Amrap 10

10 toes to bar (YGIG)
6 Burpee over Partner each round +2

1 min rest

Amrap 15

1000m row together
20 syncro lunges
10 Handstandpushups split

A. Intervals

Every 4 mins for 32 mins (8 rounds)

A:
200m Run
6 Lanes SA OH walking lunges (15/22.5kg)
10 HSPUs

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

-> Finish sub 2.30 mins each round
-> Alternate A/B round (4x each)

A. Chest to Wall HSPU

Wall walk +pike push up
Wall walk half way +wallfacing HSPU
Wall walk +negative Chest to wall HSPU
(Scale ROM)
Chest to wall HSPU

WOD: Quality Amrap’15
1 Wall walk + 1-5 C2W HSPU
10 high Box jumps
10 strict pull ups (sc. banded/ring rows)
20 DU‘s

A. 6 Sets of

1)4 lanes walking lunges with medball
400 m run

2)400 m run
25 wall Balls

Rest 90 sec between sets

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

work @RPE 8-9 (ME for last set in perfect form)

B. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

You go I go per set.

C. Goblet Squat pre fatigue

3 sets of:
30-45sec. wall-sit
into
10-15 Heel elev. Goblet Squats (controlled eccentric)
(ME in last set!)
rest 90sec.

D. Core Finisher

3 sets (as YGIG)
15-20 Partner Hip lifts (different directions)