A. 10 rounds for Time in pairs of 2(Teams of 4):

10 Sync sandbag/double Kb cleans
6 Sync burpee pull ups
10 Sync sandbag squats
6 Wall walks (Split)

-> YGIG per round

A. Overhead Stability

8 sets

1 behind the neck split jerk; 3 Overheadsquats

B. 1 Pause Snatch Pull + 1 Hang Snatch 4 x 3

3 1 Pause Snatch Pull + 1 Hang Snatch
3 1 Pause Snatch Pull + 1 Hang Snatch
3 1 Pause Snatch Pull + 1 Hang Snatch
3 1 Pause Snatch Pull + 1 Hang Snatch

A. Outdoor

Amrap 26

10 Devilpresses
14 wallballs
18 airsquats

A. Conditioning

25min EMOM
1. 45sec. Bike for cal
2. 10-14 alt. DB-Snatches
3. 30-40sec. Burpee Box Jump overs
4. 8-15 air squats + 6-12 T2B
5. rest

A. Endurance

EMOM 30

1. 200m ski erg
2. 15/12 cal Echo bike
3. 200m run
4. 500m c2bike
5. 1min rest

A. Range of Strength

3 sets of:
6-8 standing Hamstring lateral bend (each side)
20-30sec. standing Side Kick (each side)
40-60sec. feet ass. German Hang on low Rings (add. rotation of arms)
40-60sec. kneeling pvc shoulder ext. isometric

B. Metcon

8min AMRAP of:
6 DB-Hang Squat Cleans @2x22,5/15kg
10 T2B

A. Skill

Practice butterfly pullups for 10-12 min

- controlled shoulder circles
- feet supported butterflys
- top down reps

B. Team Wod

In teams of 3 for time (TC 18 min)

100 strict pullups
200 pushups
300 airsquats

1 works 2 Rest (Partition as needed)