A. 28 minute AMRAP of Push-Ups, Wall Ball Shots, and Running

10 Push-Up
15 Wall Ball Shots
Run

A. 32 minute AMRAP of Running, Rowing, Shuttle Runs, and Echo Bikes

Run
Row
Rest
8 Shuttle Run
Echo Bike
Rest

A. Clean

8 Sets

1 clean pull; 1 squatclean; 2 frontsquats

B. Hang Muscle Clean 4 x 8

8 Hang Muscle Clean
8 Hang Muscle Clean
8 Hang Muscle Clean
8 Hang Muscle Clean

A. Amrap‘30

12 DB DL @2x22,5/15 kg (A)
9 dB cleans (A)
6 dB STOH (A)

12 Burpees over DB (Sync)
12 T2B (Sync)

12 DB DL @2x22,5/15 kg (B)
9 dB cleans (B)
6 dB STOH (B)

12 Burpees over DB (Sync)
12 T2B (Sync)

12 DB DL @2x22,5/15 kg (A)
9 dB cleans (A)
6 dB STOH (A)

9 Burpees over DB (Sync)
9 pull ups (Sync)

12 DB DL @2x22,5/15 kg (B)
9 dB cleans (B)
6 dB STOH (B)

9 Burpees over DB (Sync)
9 pull ups (Sync)

12 DB DL @2x22,5/15 kg (A)
9 dB cleans (A)
6 dB STOH (A)

6 Burpees over DB (Sync)
6 BMU (Sync)

12 DB DL @2x22,5/15 kg (B)
9 dB cleans (B)
6 dB STOH (B)

6 Burpees over DB (Sync)
6 BMU (Sync)

A. Skill

For 10-12 min practice handstand walk variations

B. Strength

3 sets
6-10 strict T2B with slow ecc.
Rest 45s
6-10 Bulgarian Ringrows
Rest 45s
6-10 heavy pushups
Rest 45s

A. Lower Body Strength

3 sets of:
8-12 Bulg. Split Squats with controlled eccentric (2x DB´s in hands)
rest ~1min btw legs

B. MetCon

20min AMRAP of:
10cal Echo Bike
10 alt. DB-Snatches
10 Push ups
30m Farmers walk (15m <-->)

A. Back Squat 3 x 4

4 Back Squat
4 Back Squat
4 Back Squat

Work at RPE 8-9 all sets

B1. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

RPE 8-9 - ME for last set

B2. Double Kettlebell Overhead Press 3 x 6-12

6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press

RPE 8-9 - ME for last set

C. Upper Back Accessories

3 sets
10-20sec. (wtd.) Y-W-T´s
rest 30-60sec.