A. Lower Body Strength

3 sets of:
30-45sec. Wall-sit
10-20 goblet squats
rest ~2min

B. MetCon

In teams of 2
20min AMRAP of:
A: 200m Farmers walk
B: AMRAP of:
6 Burpees
10 alt. rev. lunges
14 alt. DB-Snatches

A. Team Workout

Running clock

0:00-4:00

All run 400m

5:00-10:00

Amrap5
20m Buddy carry in teams of 2

11:00-17:00

Amrap6 Alltogether
5burpee Mat Jumps
10 synchro airsquats

18:00-23:00

Amrap5
20m Buddy carry in teams of 2

24:00-28:00

All run 400m

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Go for a few more reps in total, or slightly more weight, still work @RPE 8 to max 9

C1. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

Go for a few more reps in total, or slightly more ROM (pulls), still work @RPE 8 to max 9 (10 for last set)
Scale with 5-10 Rope Pull ups.

C2. Ring Push-Up 3 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

D. Accessories

3 sets of:
15-20 band pull aparts (1sec. hold)
rest 30sec.
8-15 Zottman curls
rest 30sec.

3 sets of:
6-12 DB-shoulder ext. rotations (each side - 3sec. ecc.)

A. Wod

1. Amrap12
5 pullups
10 pushups
15 airsquats

Rest 2 min

2. Amrap12
200m run
10 jumps over mat (1/2/3 mats)

A. Front Foot Elevated Dumbbell Split Squat 3 x 6-10

6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat

with controlled ecc. and 1sec. pause in bottom position (4'' elev.)
rest 60sec. btw legs
work @RPE 8-9

B1. Ring Push-Up 3 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up

work @RPE 8-9 (RPE 10 last set with perfect form)

B2. Strict Pull-Up 3 x 5-10

5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up

work @RPE 8-9 (RPE 10 last set with perfect form)