A. For time

100 Sync. alt. DB Snatches @22,5/15 kg
90 Pull ups
80 Sync s.a. DB STOH
70 Push ups
60 Sync. s.a. Squat cleans
50 Box jumps
40 Sync. S.A. DB Thruster
30 BMU
20 Sync. alt. Devils press
10 Wall Walks

A. Gymnastics EMOM

Emom28
1. 4-8 Burpee T2B
2. 50 Doubelunders
3. 4-8 Burpee C2B
4. 25 Russian twists

A. Conditioning

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

1. 12cal Echo Bike (sub 1min)
then max alt. DB-Box step ups in remaining time

2. AMRAP of:
8 DB-Thrusters
12 Ring Rows
30 SU´s

A. Front Squat 3 x 5-8

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

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

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 12 reps - controlled eccentric

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 10 reps

C1. Split Squat Hold 2 x 20-40 Seconds

Split Squat Hold
Split Squat Hold

standing on plates

C2. Y-W-T´s 2 x 10-20 Seconds

Y-W-T´s
Y-W-T´s