A. Team workout

Amrap 28
In Teams of 2

2 wallwalks YGIG
6 toes to bar each
10 DB-snatches syncro
200m run together

A. Gymnastics

Skill: toes to rings+kipping HSPU

EMOM’16
1. 20-40 sec of T2R
2. 20-40 sec of L-Sit
3. 20-40 sec of kipping HSPU
4. 20-40 sec of butterfly plate raises

A. For Time

400 m run
30 burpees
600 m run
40 WB
800 m run
50 lunges
1000 m run
50 cal row
800 m run
400 m Farmer Carry
600 m run
30 burpees
400 m run
TC: 40 min

-> in Teams of 2
-> run together
-> everything Else is Split as needed

A. Intervals

E 3 mins for 24 mins

A)
40 DU
10 TTB
10 double DB C+J (2x15/22.5)

B)
20 Crossovers
5 BMUs/C2B/PU
5 double DB devils Press (2x15/22.5)

-> scale to finish sub 1.30

A. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

All sets 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

RPE 8-9 all sets

B2. Chest Supported Incline Dumbbell Row 3 x 8-15

8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row

RPE 8-9 all sets

C. Barbell Lying Skull Crusher 3 x 8-15

8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher

D. Blackburns 3 x 6-12

6-12 Blackburns
6-12 Blackburns
6-12 Blackburns

Only work with weight if range of Motion in internal rotation is very good