A. Amrap‘30

50 DB bench press (2x22,5/15 kg) -Split
50 Partner WB
50 DB FS -Split
50 Pull ups-Sync
50 DB Cleans-Split

A. Gymanstics strength

5 sets
5-8 Ringdips
Rest 30s
5-8 Ring Pullups
Rest 30s
5-8 Dragonflags
Rest 30s

B. Isometric Finisher

4 sets
1:00 Handstand Hold
1:00 Passive Hang

Accumulate as much time as possible in These Minutes

A1. Front Squat 4 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. Metcon

7min AMRAP of:
12 DB-DL
9 DB-H.P. Cleans
6 DB-STOH
- EMOM starting first min. do 3 Burpees -

C. Accessories

3 sets of:
8-15 swiss ball crunches
15 DB-Sidebents (each)

A. Intervals

8 sets of:
90sec. on 90sec. off

1. AMRAP of:
15/12cal Echo Bike
ME Burpee BJ in remaining time @24/20''

2. AMRAP of:
15 WB @20/14lbs
15 T2B
15 KB-SDLHP @32/24kg