A. Back Squat 5 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

B. MetCon

15min EMOM
1. 40sec. max DB-P. Cleans
2. 40sec. max SA-DB-Push Press
3. 40sec. max DU´s

A. Team Workout

Running Clock

0:00-10:00
800m Run
Then Amrap Wallballs Rest of the time (20/14)*
*Every Time you switch or the ball drops or you stop moving Both of you have to do 4 synchro Burpees

12:00-20:00
600m Run (until Crossing)
Then Amrap Farmers walk*
*Every Time you switch or you stop moving Both of you have to do 3 synchro Burpees

22:00-28:00
400m Run
Then Amrap walking Lunges With Medball*
*Every Time you switch or you stop moving Both of you have to do 2 synchro Burpees

A. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

rest ~1min

B. Intervals

12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max Ring Rows

A. Pause Front Squat 2 x 4-6

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

All sets @ RPE 8-9 / 2s Pause in Bottom

B. 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch 5 x 1

1 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch
1 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch
1 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch
1 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch
1 1 Segmented Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Squat Snatch

Do a 2s pause 2cm off floor / below knee / above knee im the Segmented snatch grip deadlift

C. Backrack Reverse Lunges 2 x 8-12

8-12 Backrack Reverse Lunges
8-12 Backrack Reverse Lunges

RPE 8-9 / 60s after each leg / 4" deficit

D. Ring Hanging Hamstring Curl 2 x 6-12

6-12 Ring Hanging Hamstring Curl
6-12 Ring Hanging Hamstring Curl

Work YGIG with a Partner

E1. Russian Twist 2 x 20-24

20-24 Russian Twist
20-24 Russian Twist

Reps are Per side

E2. L-Hang 2 x 15-30 Seconds

L-Hang
L-Hang

Accumulate in 1-2 sets

A. Explosive Movement

4 sets of:
5 Single leg bounding broadjumps / side
rest ~30sec. btw sets

B. 2 Hang Power Snatches + 1 Overhead Squat 6 x 1

1 2 Hang Power Snatches + 1 Overhead Squat
1 2 Hang Power Snatches + 1 Overhead Squat
1 2 Hang Power Snatches + 1 Overhead Squat
1 2 Hang Power Snatches + 1 Overhead Squat
1 2 Hang Power Snatches + 1 Overhead Squat
1 2 Hang Power Snatches + 1 Overhead Squat

start @3rd weight after empty bar and work up by feel.
If mobility for the OHS is insufficient skip it and do one more Hang PS instead

C. 21-15-9 Dual Dumbbell Deadlifts and Dual Dumbbell Shoulder to Overheads

Dual Dumbbell Deadlift
Dual Dumbbell Shoulder to Overhead

After each Round do a 200m Run