A. Handstandwalk

15 min to work on Handstandwalk

1. wallclimbs
2. Handstand with wall
3. Handstand Handrelease
4. Handstand shouldertaps
5. walk to wall
6. Walk Partner assisted
7. Handstandwalk
8. Walk over obstacles

B. Tabata Pull-Ups and Bottom of Push-Up Holds for 5 x 20/60s

Pull-Up
Bottom of Push-Up Hold

A. Amrap‘30 in Teams of 2

14 DB Box step over
30/27/25 cal Echo bike (split)
14 s.a. STOH (22,5/15 kg)
30 T2B (split)
14 alt. Devils press
6 wall walks (split)

—> DB movements are synchronised

A1. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A2. Dumbbell Seated Shoulder Press 4 x 8-12

8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press

A3. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 Sets:
8-12 banded alt. leg lowerings
15 DB-Sidebents (each side)
8-10 Cossack Squats (each side)
20-30sec. Sidekick hold (each side)

A. Clean and Jerk Complex

In 12min do:
8 sets of:
Power Clean + Hang Clean + Jerk
start @ first weight after empty bar and work up from there

B. Snatch Pulls

4 sets of:
3 Snatch Pulls with 2sec. pause 1'' off the floor and above knee
@ work up from ~70% of 1RM Snatch

C. MetCon

2 rounds of:
50 WB (20/14lbs)
25 C2B