A. 28 minute AMRAP of Wall Walks, Alternating Dumbbell Front Rack Reverse Lunges, Push-Ups, and Goblet Squats

2 Wall Walk
8 Alternating Dumbbell Front Rack Reverse Lunges
8 Push-Up
16 Goblet Squat

A. Clean

8 Sets

1 powerclean, 1 squatclean, 1 splitjerk

B. Clean Pull 4 x 5

5 Clean Pull
5 Clean Pull
5 Clean Pull
5 Clean Pull

A. 25 minute EMOM of Running and Echo Bikes

Run
Echo Bike

A. Conditioning

30min EMOM
1. 45sec. Echo Bike
2. 12-16 low hang DB-Snatches (6-8 each side)
3. 45sec. Farmers walk
4. 5-8 push ups + 8-12 air squats
5. rest

A. Amrap‘30 in Teams of 3

400 m run (all 3)
3 DT (40/60 kg) (Split)
40 Burpees over BB (2 work)
30 HSPU -split
400 m run
30 sync sit ups

A. Skill

Practice Barmuscleups for 12-15 min

- Low bar Practice
- Jumping BMU
- banded
- supported

B. Gymnastics Conditioning

Amrap10 in teams of 2 as YGIG per movement

10 Ring pushups
10 alt singleleg Vups
10 Boxjump over to stepdowns (24/20")

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 8-9 all sets

B1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

@RPE 8-9 for all sets

B2. Barbell Flexion Rows 3 x 10-15

10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows

C. Foam Roller Hip Bridges 3 x 6-10

6-10 Foam Roller Hip Bridges
6-10 Foam Roller Hip Bridges
6-10 Foam Roller Hip Bridges

Reps are per side and switch between sides without extra rest