A. 28 minute AMRAP of Dumbbell Push Presses, Running, Alt. Reverse Lunges in Farmers Positions, and Burpees

12 Dumbbell Push Press
Run
12 Alt. Reverse Lunges in Farmers Position
Run
12 Burpee

A. Snatch

8 Sets:
1 snatchpull; 1 powersnatch; 1 hangsnatch

B. Snatch Grip Deadlift 4 x 5

5 Snatch Grip Deadlift
5 Snatch Grip Deadlift
5 Snatch Grip Deadlift
5 Snatch Grip Deadlift

A. 32 minute EMOM of Running, Rowing, and Echo Bikes

Run
Row
Echo Bike
Rest

A. Amrap‘25 in Teams of 2

6 HSPU
2 lanes S.A. KB OH walking lunges
6 T2B
20 S.A. KB snatches
6 Burpee pull ups
20 S.A. KB squat cleans

-> Gymnastics movements + 1 rep every round
-> everything synchro

A. Front Squat 3 x 4-6

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

B1. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

B2. Feet Elevated Inverted Barbell Row 3 x 8-12

8-12 Feet Elevated Inverted Barbell Row
8-12 Feet Elevated Inverted Barbell Row
8-12 Feet Elevated Inverted Barbell Row

C. Accessories

3 sets of:
5-8 SL-RDL (DB in contralat. hand - each side)
8-15 supine BB-Triceps extension (to chin)
8-15 bent over Y-raise
30sec. pull apart hold

A. Skill

Work on handstand / Handstandwalk for 10-12 min

B. Strength

5 sets
3-5 (banded) strict C2B
Rest 45s
3-5 Dragonflags with controlled eccentrics
Rest 45s

A. Range of Strength

3 sets of:
6-8 Cossack Squats with controlled eccentric and 1sec. hold in bottom position (each side - KB in goblet pos. as counter balance and to achieve more ROM)
40-60sec. feet ass. German Hang on long Rings (add. rotation of arms)
6-8 Quadruped long leg abduction lift offs (2sec. hold - each side)
40-60sec. kneeling pvc shoulder ext. isometric

B. Metcon

8min AMRAP of:
3 Goblet Squats @32/24kg
3 T2B
6 Goblet Squats @32/24kg
6 T2B
9
9
12
12
...