In Teams of 2
A: Amrap 15:
10 pushups YGIG
15 DB-backsquat syncro
20 pullups split as needed
3 min rest
For time the rounds you did in A
Timecap 17 min
Skill:
-lift of with hands /shouldertaps back or front facing
-Partner Drills
-freestanding
Core and shoulder Accessories:
3 sets of:
30 m Double KB OH carry
30 shoulder taps
20-40 sec hollow hold
20 tuck ups
800 m run
200 m Farmers Carry (2x16/24)
2 lanes KB Walking lunges
500 m row
2 lanes burpee broadjumps
Amrap 28:
10 Devil press
200m run
10 DB- thruster
400m run
Every 2 min for 10 min
5 hang clean pulls @ 70-80%
Into
12 alt. Heiden Jumps
6 sets in teams of 4-5 as Congaline
15m heavy Farmers walk
Emom10
1. 2-4 wallwalks
2. 4-8 alt. SA Devils press (22,5/15)