In teams of 2:
“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

One Barbell @medium load. Focus on good form!


Gymnastics WOD

A: inverted burpees: technical coaching

B: 1. Advent gym WOD: gym-seven
7 RFT

7 HSPU
7 DB Thrusters @ 20/15 kg
7 K2E
7 rope climbs pulls
7 burpees
7 ring dips
7 PU/BMU

C: TABATA supermann rocks/ wall climbs and single arm HSH


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Rounds:
1 Min. Wildropes
1 Min. Weighted Walking Lunges
Then: 1 Min. Bycicle Crunches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Slammballs
20 V-ups
15 Slammballs
15 V-Ups
10..
5..
Then: Rest of the time Handstandhold

Focus on device:
40Sec. All out / 20 sec. Rest