A. Conditioning

In teams of 2:

15min AMRAP of:
400m Run
80m Prowler (10m there and back - split as needed)
400m Run
200m Farmers walk (split as needed)

rest 3min

15min AMRAP of:
500/450m Row
40m Burpee Broad Jumps (split as needed)
500m/450m SKi
80 WB (split as needed)

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. MetCon

4 sets of:
3min on 1min off

5-8 Burpees
6 SA-DB Hang Clean and Press (heavy - one side)
5-8 Burpees
6 SA-DB Hang Clean and Press (heavy - other side)
max cal Row in remaining time

A. Die Performance hat Rest Day

At 0:00 on clock

5 RFT (cap 15 mins)
10 Power Cleans (sync)
15 C2B (split)
20 Burpees over BB (sync)

At 18:00 on clock

5 RFT (cap 15 mins)
10 STOH (sync)
15 Front Squats (split)
20 TTB (sync)

-> Barbell 45/62.5 kg

A. Gymanstics Intervals

3 sets 2 min on // 1 min off

1. 2-4 Ropeclimbs + ME Burpees rest of the time

2. 2-4 wallwalks + ME Doubelunders Rest of the time

3. 12-20 Toes to Rings + ME Boxjump overs Rest of the time

A. Workout

Emom25

1. 15/12 Calories Skierg (max 40s)

2. 14-20 reverse Lunges (Farmers position)

3. 15/12 Calories Row (max 40s)

4. 14-20 wallballs (20/14)

5. Rest

A1. Deadlift 3 x 5-8

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

TNG or floating and start from top if ROM is not there yet.
Work at RPE 7-8

A2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Work at RPE 7-8

B. Range of Strength Work

3 sets of:
6-8 (front foot elev.) ATG Split Squats with 3sec. ecc. and 1sec. hold in bottom (each side - wtd. with DB´s)
8-12 KB-Hip flex Knee raises (each side)

3 sets
8-12 bent over Y-raises
10-15 end range DB-Pull overs