AMRAP 15 for quality (YGIG per movement):

5 strict pull up
10 push up
10 kipping t2b/knee raise
20 KB dead bug

• both do 5 pull ups and then move on to 10 push ups...

3 rounds work/ rest 1:1 or alt time with partner.
:30-45 HS hold
:15-25 Chin over bar hold
:15-25 l-sit hold
:30-45 Wall squat hold

Back Squat

3 x 3. Every Rep 3 sec. Pause on bottom

Go Every 3:00

In 20 minutes:

Turkish get-up

• find 2RM for both hands

AMRAP 15

10 Pull Ups
20 Burpees
30 Clean & Jerk

Dumbbell 22,5/15kg

AMRAP 5:
5 burpee to target
5 bmu / c2b / kipping pull up
25 double under / 50 single under

• rest 3 min

AMRAP 5:
10/8 cal erg
10 m hand stand walk / 2 wall walk

Running o´clock

Buy-In Bike 1k

Min 3 -

AMRAP
30 Wallballs
30 Sit Ups

Cash- Out Run 400m

TC 12

Push Press 5 RM in 17 minutes

Spend at least 15 min on the roller. Guided mobility work.

For time:

• 500 m row
• 400 m run
• 300 m farmer's walk with heavy kettlebells/dumbbells