A. Chipper

1000m Run (together)
20 alt. SA Devils Press
40 SA DB OH walking Lunges
80 TTB
160 DB Goblet Squats
320 DU

-> RX 20/30 kg DB
-> split all movements (except run)

A. EMOM‘40

1. 250/200 m Ski erg
2. 6-10 Devils press @2x12,5/17,5kg
3. 50 DUs
4. 20 WB @14/10 lbs
5. Rest

A. Explosive Training

4 sets
5 hang snatch high pulls @ 60-80% of max snatch
Rest 90s

B. Loaded Carries

4 sets

60m heavy Farmers walk

Rotate in teams of 3

C. MetCon

Amrap9
3 wallwalks
6 Vups
9 Jumping Airsquats