A. Outdoor Team Workout

In teams of 2

AMRAP30 (Movements split as needed)

10 Lanes MB walking lunges (1 Lane = Wall to Fence)
20 T2B
30 lateral Burpees over Partner in plank
40 wallballs (20/14)
50 Plate GTOH

A. Deadlift

5 sets of:
5 Deadlifts (no TNG)

B. Metcon

Every 3min for 18min (6 sets):
10cal Echo Bike
10 DB-Push Press
10 Ring Rows
5 Burpees
Aim to finish sub 2:00 consistently

A. 2 Power Cleans + 1 Squat Clean + 2 Split Jerks 4 x 1

1 2 Power Cleans + 1 Squat Clean + 2 Split Jerks
1 2 Power Cleans + 1 Squat Clean + 2 Split Jerks
1 2 Power Cleans + 1 Squat Clean + 2 Split Jerks
1 2 Power Cleans + 1 Squat Clean + 2 Split Jerks

Drop after the first PC and then UB as a complex

B1. Romanian Deadlift 3 x 6-10

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

B2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Scale with (deficit) Pike Pushups if not able to do full ROM

C1. Ring Push-Up 3 x 8-15

8-15 Ring Push-Up
8-15 Ring Push-Up
8-15 Ring Push-Up

C2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

C3. Goblet Cyclist Squat 3 x 10-20

10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat

A. Squatclean Cluster sets

7 sets
1.1.1 + 1 squatclean + splitjerk (rest 15s)
Rest 90s

B. Assistance lifts

3 sets
6 tng squatclean thruster @ 60-80% of above
Rest 60s
6 high catch boxjump
Rest 60s

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. Intervals

12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max distance Farmers walk (15m there and back)

A. Skill Bar Muscleups

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B1. Dumbbell Romanian Deadlift 3 x 8-15

8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift

Rest 30-60s

B2. Pike Pushups From Box 3 x 8-15

8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box

ME for last set
Rest 30-60s

B3. Barbell Upright Row 3 x 12-20

12-20 Barbell Upright Row
12-20 Barbell Upright Row
12-20 Barbell Upright Row

Rest 30-60s