A. For Time: Clean and Presses

50 Clean and Press

B1. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

Use resistance bands during the squats

B2. Goblet Cyclist Squat 3 x 8-15

8-15 Goblet Cyclist Squat
8-15 Goblet Cyclist Squat
8-15 Goblet Cyclist Squat

A. Teams of 2

8 rounds for time TC- 35min

P1) row 250/200m
P2) wall balls

P1) row 250/200m
P2) burpees

P1) row 250/200m
P2) KB DL

P1) row 250/200m
P2) abmat sit ups

A. Endurance

Amrap25

8/6 Calories Row
6 Burpee over Rower
4 Dual DB hang squatcleans (2x22,5/15)
2 Wallwalks

Work on quick but smooth transitions with a very sustainable pace !

A. Pull-Ups

Practice Kipping / Butterfly Pullups

B1. Front Lever Tuck Hold 3 x 30 Seconds

Front Lever Tuck Hold
Front Lever Tuck Hold
Front Lever Tuck Hold

B2. Prone T-Hold 3 x 30 Seconds

Prone T-Hold
Prone T-Hold
Prone T-Hold

B3. Back to Wall Handstand Hold 3 x 30-60 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C. Scapular Pull-Up 75 Reps

75 Scapular Pull-Up

A. In Teams of 2

4 rounds of
800m run (together)
80 cal row (split)

Time Cap 40 Min

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. Romanian Deadlift 3 x 5-8

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

Work at RPE 8-9

B. Barbell Reverse Lunge 2 x 8-12

8-12 Barbell Reverse Lunge
8-12 Barbell Reverse Lunge

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE 8-9

C. Tabata Push ups and Rows

5 sets of:
20sec. on 10sec. off
Push ups for max reps
then
5 sets of:
20sec. on 10sec. off
Inverted Rows for max reps