A. 28 minute AMRAP of Wall Walks, Air Squats, Running, and Wall Ball Shots

2 Wall Walk
20 Air Squat
Run
20 Wall Ball Shots

A. Endurance

Amrap 32

5-10-15-20-25-30-…. Cal Echobike
400m Easy run

A. 4x 7min AMRAP, 3min rest

A) 6 Rounds for time (3 each)
8 Box Jump Over
6 Shoulder to overhead (50/35kg)
into ME of Power Cleans (50/35kg)
(3min rest)

B) 6 Rounds for time (3 each)
8 Deadlifts (80/55kg)
6 Handstand Push Ups or Push Ups
into ME Wall Balls (20/14lbs)
(3min rest)

C) 6 Rounds for time (3 each)
8 Toes to Bar
6 alt. DB Clean (30/20kg)
into ME Burpee over DBs
(3min rest)

D) 6 Rounds for time (3 each)
8 dbl KB Squats (24/16)
6 dbl KB Snatches (24/16)
into ME Ski Erg
(3min rest)

A. Skill

Work on Handstand Hold for 10 Min

- wallfacing
- kickup to handstand
- banded/Partner
- freestanding

B. Wod

For time
50-40-30-20-10
Situps
25-20-15-10-5 Burpees

TC 16 min

A. Lower Body Strength

5 sets of:
5 Box Squats
rest ~2min

B. MetCon

5 rounds of:
2min on 1min off
15cal Row
15 DB H. Clean and Press
max alt. Box step ups @20'' in remaining time

A. Front Rack Front Foot Elevated Split Squat 3 x 6-10

6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat

rest 60sec. btw legs. Use 2 KBs in FR Position. Elevate Frontfoot with 4" (2 Blue plates)
Work at RPE 8-9 all sets

B1. Dumbbell Floor Press 3 x 8-12

8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press

@RPE 8-9 for all sets / 1s hold at Bottom position

B2. Ring Pull-Up 3 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

@RPE 8-9 for all sets / Use weight if needed

C. Accessories

3 sets each leg (no rest)
15-25 singleleg prone banded legcurls (orange/red)