A. Gymnastics Skill Practice

10min work on:
1 gymnastic skill of choice

B. Intervals

In teams of 2:
20min AMRAP of:
400m run (togehter)
10 Rope climbs (split as needed)
400m run
15 synchro DB-Front Squats @2x22,5/15kg
30 kipping HSPU (split as needed)

A. "AMCAP = As many cals as possible in 40 Minutes"

40 minutes AMRAP
A: 400m run
B+C+D: ME on 2 Ergs (switch as needed)
- Person A is running while the other three of your team accumulate as much cals as possible
- 400m run is ur recovery - easy pace! Reduce distance if it takes u longer than 2.00min!

A. Strength

Every 90s for 6 alt. sets
30s Splitsquats on one side

Every 90s for 4 sets
60s farmers walk

B. Wod

In teams of 4-5

Accumulate 200/150 cal as fast as possible

Every time you go off the Bike do 1 wallwalk

A. Snatch Overhead and Catch Stability

5 sets (empty bar - light weights)
5 snatch grip sotts presses

6 sets
3 snatch balance
Rest 60-90s

7 sets
1 BTN splitjerk + 1 OHS
Rest 90s

A. Frankenstein Squat 3 x 5-8

5-8 Frankenstein Squat
5-8 Frankenstein Squat
5-8 Frankenstein Squat

Work at RPE 8-9

B. Slider Hamstring Curl 3 x 8-12

8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl

Controlled eccentrics and extended hips in the whole movement

C. Dumbbell Walking Lunges 3 x 16-24

16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges

DBs in Farmers Position / RPE 8-9

D. Core complex

3 sets
6-10 V-ups
6-10 Tuckups
12-20s hollow hold
Rest 60s