A. Outdoor

Amrap 30

2-4-6-8… Devil presses
20 wallballs
10 pushups
20 airsquats

A. Endurance

Amrap 10:

200m run
10 cal Echobike

2 min rest

Amrap 10:

Me row

2min rest

Amrap 10:

10 cal ski
200m run

A. Snatch

20 min to work up to a Heavy weight

1 snatch pull; 1 powersnatch; 1 hangsnatch

B. Snatch Grip Deadlift 4 x 6

6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift

A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

A2. Seated Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

B. Metcon

7min AMRAP of:
2,4,6,8...
Goblet Squats
Ring Rows

C. Accessories

3 sets of:
6-8 Ring Body Saw /scale with plank shifts
10-15 DB-Sidebents (each side)

A. Teams of 2

Amrap‘12
9 Cleans @45/60 kg
15 T2B
21 Burpee over bar
-> everything Split as needed

(Rest 3 min)

4 Rounds for Time:
9 Thruster @35/50 kg
15 pull ups
21 boxjump over
-> Everything Sync
TC:12 min

A. Strength/Skill

4 sets
3-5 kipping (deficit) hspu with 3s eccentrics
Rest 45s
6-10 Hollow lift offs with 2s hold
Rest 45s

B. Pull biased Metcon

Amrap8
12 T2B
5 Burpees
8 Pullups
5 burpees
4 C2B
5 Burpees

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)
20-30sec. standing Side Kick (each side)
40-60sec. standing pvc shoulder ext. isometric

B. Metcon

3 rounds of:
30 alt. DB-Snatches @22,5/15kg
20 T2B