A. Wod

Amrap28 in Teams of 2

800m Run together
80 Boxjump Overs (24"/20") (Split as needed)
400m Run Together
40 DB stepovers (split as needed) (22,5/15)(20")
200m Run Together
20 Hand supported Burpee Boxjump overs (20")

A. SKILL

For 12-15 min work on Planche and Frontlever Progressions

B. Wod

Amrap8
1 strict pullup + 1 each Round
2 pushups + 2 each round
3 Vups + 3 each round

A1. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

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

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

B. MetCon

15min AMRAP of:
12 Goblet Squats
8cal Bike
12 DB-walking lunges
24 Du´s

A1. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE ~8

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

Work at RPE ~8

B. Range of Strength Work

2 sets of:
30sec. pvc shoulder extension iso
20-30sec. Bottom of Ring Dip iso (feet ass.)

2 sets of:
6-8 Cossack Squat (each Side - KB in Goblet pos.)
6-8 standing long leg abd. (2sec. hold - each side)

3 sets of:
30sec. Sissy Squat iso
rest ~30sec.

A. 3 Rounds For Time of Hand Release Push-Ups, Tuck Ups, Dumbbell Walking Lunges, and more

15 Hand Release Push-Up
20 Tuck Up
Dumbbell Walking Lunges
25 Box Step-Over
30 Wall Ball Shots

Sync Cash in and out

A. 14 minute AMRAP of Hang Power Cleans, Wall Ball Shots, Chest-to-Bar Pull-Ups, and Toes to Bars

5 Hang Power Clean
10 Wall Ball Shots
10 Chest-to-Bar Pull-Up
5 Toes to Bar

Share as you want

B. 21-15-9 Deadlifts, Push Jerks, and Sit-Ups

Deadlift
Push Jerk
Sit-Up

Share as you want except Sync : Sit-ups