A. Conditioning

4 sets of:
4min on 3min off

12cal Echo Bike (max 1min)
4x15m Farmers walk
6 Burpees
12 alt. DB-Snatches
18 air squats
max cal Row in remaining time

A. Hyrox intervalle

In Teams of 2
2 min on 1 min off
2 rounds of:

1. sledpush
2. Burpee broadjump
3. wallballs
4. run
5. Ski erg

A. In Teams of 2 - AMRAP’30

400m Run (sync)
12 KB Hang Snatches - 16/24 kg (sync)
8 BMUs/C2B/Pull ups (split)
200 m Run (sync)
12 KB OH reverse Lunges (sync)
4 Rope Climbs (split)

A. Burpee Madness

For Time

1200m Run (3x400)
25 Burpee Boxjumps (24/20")
1000m Run (2x400 + 1x200m)
25 Burpee Boxjump overs (24/20)
800m Run (2x400m)
25 Target Burpees
600m Run (400m + 200m)
25 Burpees
400m Run
100m Burpee Broadjumps

A. Gymnastics Endurance

Amrap20
5m Handstand walk or Shouldertaps in Handstand
10 Medball GHD situps
15 Jumping Airsquats

Rest 2 min

Amrap3
Max Reps C2B (Jumping C2B)

A. Explosive Movement

5 sets
8 diagonal heidenjumps
Rest 30s

B. Power Snatch + Overhead Squat 6 x 1

1 Power Snatch + Overhead Squat
1 Power Snatch + Overhead Squat
1 Power Snatch + Overhead Squat
1 Power Snatch + Overhead Squat
1 Power Snatch + Overhead Squat
1 Power Snatch + Overhead Squat

Start @2st after empty bar and work up by feel.

C. 21-15-9 Wall Ball Shots and Pull-Ups

Wall Ball Shots
Pull-Up

Scale Pullups to 15-12-9 / 12-9-6 / Jumping if needed