A. Teams of 4 or 5 - IGYG

1) AMRAP 4
200m Run

Rest 2min

2) AMRAP 4
250/200m Row

Rest 2min

3) AMRAP 4
10 Wall Balls

Rest 2min

4) AMRAP 4
10 DB Front Squats

Rest 2min
Split the group of 4-5 into two teams of 2-3

A1. Push-Up 3 x 8-15

8-15 Push-Up
8-15 Push-Up
8-15 Push-Up

A2. Dumbbell Walking Lunges 3 x 12-16

12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges

DB in Farmers Position

B. Intervals

5 sets
1 min Row for Max Meters
1 min Rest

A. 3-Position Clean 6 x 1

1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean

Cleans are from Floor / Low Hang / Hang

B. Deficit Barbell Back-Racked Reverse Lunges 3 x 6-8

6-8 Deficit Barbell Back-Racked Reverse Lunges
6-8 Deficit Barbell Back-Racked Reverse Lunges
6-8 Deficit Barbell Back-Racked Reverse Lunges

2" Deficit // Work at RPE 7-8 // Rest 60s after each leg

C. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

Work @ RPE 7-8

D. 5 minute AMRAP of Chest-to-Bar Pull-Ups and Burpee Box Jump-Overs

10 Chest-to-Bar Pull-Up
10 Burpee Box Jump-Over

A. SKILL - Bar Muscle Up

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B. Monostructural Intervals

8 sets
1 min Row for Meters
1 min Rest
Row with the highest sustainable pace you can!