A. Amrap‘30 in Teams of 2

10 burpee Box get over@30“ (YGIG)
20 pull ups (Sync)
30 hang DB cluster (2x 22,5/15 kg) (Split)
400 m run (together)

A. Snatch Balance

8 Sets

1 snatchbalance, 2 Overheadsquats, 1 snatchbalance

B. 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches 4 x 4

4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches

A. 5 Rounds For Time of Wall Walks, Dumbbell Thrusters, Toes to Bars, and Running

4 Wall Walk
8 Dumbbell Thruster
12 Toes to Bar
Run

A. Endurance

In Teams of 2
Amrap 10

A: row easy pace
B: run 200m fast pace

3min rest

For time:

As manny cals as possible row
Split as needed (Sprint pace)

7min cap

2 min rest

8min
Easy run cooldown

A1. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

controlled eccentric

A2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

B. 16 minute AMRAP of Echo Bikes, Dumbbell Walking Lunges, and Toes to Bars

Echo Bike
12 Dumbbell Walking Lunges
12 Toes to Bar

A. Long Conditioning

Every 6min for 30min (5 sets):
400m Run
10 DB-Thrusters @2x22,5/15kg
15 Pull ups
15/12cal Echo Bike

A. Skill

Practice strict Ring Muscleups for 12 min

B. Wod

3 rounds for time (TC 12 min)

16 alt. Pistols/Skater squats
12 T2B
5-8 wallwalks