A. 4 rounds for time in teams of 2

40 Partner sit ups
30 Partner push ups (immer abwechselnd, anderer hält Top Plank)
20 DL @100/70 kg (einer arbeitet der andere Dead Hang)
100 m wheelbarrow (switch as needed)

A. Lower Body Strength

3 sets of:
8-15 (2'' def.) DB rev. lunges
rest ~1min btw legs

B. Metcon

Every 3min for 18min (6 sets):
15cal Row
10 Push ups
10 Dual DB Hang Clean and Press

A. Gymnastics Team Workout

3 rounds in teams of 3 in 3 min Blocks

1. Max reps (Jumping) Barmuscleups in sets.of 1-5
2. Max reps Doubleunders im sets of 20 (cap @ 20s)
3. Max reps Burpee broadjumps in sets of 2-4

A1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

Do not push too hard if this is the 1st time you do this movement. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG

A2. Barbell Seated Shoulder Press 3 x 4-6

4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 6 reps

B. Weighted Supinated Pull-Up 3 x 5-10

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

@RPE 8-9 - ME for last set

C. Dual Kettlebell Front Rack Carry 4 x 60 Seconds

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry