A. Amrap‘30 in Teams of 3

12 Sync. circle Burpee Box jumps
12 Pull ups/Push ups/T2B (A/B/C)
12 Sync. DB Snatches @30/22,5 kg


-> before you switch Gymnastics perform 1 lane of Partner Carry (2 Carry 1).. Switch Roles After each movement

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

B2. Supinated Barbell Bent Over Row 3 x 8-12

8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row

C. Accessories

2 sets of:
6-12 slider leg curls (with controlled ecc.)
6-10 Bradford presses
10-20sec. Y-W-T hold
10-20 DB-flys (End range)

A. Skill and Strength

Practice strict Ring Muscleups for 12-15 min

- Holds
- false grip Ringrows/ringpullups + Ringpushups/dips
- transition on low rings feet supported / seated
- (Supported) Full reps

B. Accessories

3 sets
5-8 Dragonflags
10-16 Banded LAT pulldowns
20-32 banded Triceps Extentions

A. Power Snatch + Snatch 10 Sets

Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Power Snatch 6 x 5-8

5-8 Power Snatch
5-8 Power Snatch
5-8 Power Snatch
5-8 Power Snatch
5-8 Power Snatch
5-8 Power Snatch

work with ~60-70% of heaviest complex

C. MetCon

5 rounds of:
3 Wall-Walks
6 DB-Hang Squat Cleans @2x22,5/15kg

A. AMRAP’30

3 rounds with 2 min at each station

1. Skierg for Meters

Rest 30s

2. Wallballs

Rest 30s

3. Row for Meters

Rest 30s

4. Run for Meters

Rest 30s

5. Burpee broadjumps

Rest 30s