A. Teams of 2

In Teams of 2

15Wallballs (20/14 lbs)
10 SA DB Devils Press (22,5/15 kg)
5 T2B

YGIG per round
Every 4 min 200m run (each of you do a 100m Medball run then switch)

A1. Dumbbell Single Leg Deadlift 4 x 6-10

6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift

Use 2 DB‘s
directly into

A2. Single Leg Glute Bridge 4 x 20-30 Seconds

Single Leg Glute Bridge
Single Leg Glute Bridge
Single Leg Glute Bridge
Single Leg Glute Bridge

hold on Same side
- DL on one side + hold on that side = 1 set. 2. set is the other side (4 sets = 2 sets per side)

B. Metcon

6-8 sets of:
1:30 min on// 1 min off

1. 14 Goblet Squats
14 DB Push Press
rest of remaining time: burpee

2. 45 sec Echo bike for cals
rest of remaining time: Ring row

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Snatch

Every 2 min for 15 Total sets

7 sets
3 hang snatches

5 sets
4 snatch pulls

3 sets
5 snatch grip deadlift

If possible do a increasment of weight after each set. But only if Quality of movement is still good!

A. Clean and Jerk Complex

Build up to a heavy set of 1 Clean + 2 Jerks or to a heavy set of 2 hangcleans in 6 min

B. Clean and jerk Backoff Sets

Depending on 1st Part every 90s for 3 sets do either

1. 1 clean + 2 Jerks @ 85-95%

Or

2. 2 hang cleans @ 85-95%

C. Backsquat

Build up a heavy set of 3 Backsquats in 8 min
Then after the heavy set do 1 ME set with high quality @ 90% of H3

D. Wod

5 rounds for time

5 Barmuscleups
10 KB thruster (5/5) (32/24)
15/12 cal Row

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

Work at RPE 8-9 for all sets

B1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

@RPE 8-9 for all sets - controlled eccentric (each side)

B2. Supinated Pull-Up 3 x 6-12

6-12 Supinated Pull-Up
6-12 Supinated Pull-Up
6-12 Supinated Pull-Up

@RPE 8-9 for all sets

C. Accessories

3 sets of:
20-30 DB-Glute Bridges (short hold at peak)
rest 60sec.