A:        
EMOM 15         
3 Power Clean         
        
B:        
for Time         
20 Deadlift        
2 Wall Walks        
16 Deadlift        
4 Wall Walks        
12 Deadlift        
6 Wall Walks        
8 Deadlift        
8 Wall Walks        
4 Deadlift        
10 Wall Walks        
        
Level 1: 60/40kg        
Level 2: 80/55kg        
Level 3: 100/70kg  

AMRAP in 36min @ STEADY PACE of:    
Run 200m    
6 Log Ground to Overhead (Outdoor: with tent do only Log Cleans)    
10 Push-up    
Row 200m    
4 DB-Ball or Sandbag over the Barbell (Rack Station)    
10 Ring Rows (Outdoor: DB Rows)    
Bike 400m    
50m Heavy KB/DB Farmer Carry    
10 V-Ups                    

STRENGTH

A:        
Front Squats         
Find your 1 RM in 20 min         
        
B:        
3-4 rounds         
4 BB Bench Press        
40 sec. Wall Sit         
24 Alt. Hammer Curls         
6/6 Bulgarian Split Squats        

    

A:    
8-8-8-8-8-8 Back Squats     
6 sets of 16 Alt. V-Ups     
Start a new round of both exercises every 3min.    
    
B:    
AMRAP 12    
60 Double Unders     
16 KB Russian Swings    
10 Push ups      
    
Level 1: 16/8 kg    
Level 2: 24/16kg    
Level 3: 32/24lg                       

GYMNASTICS

A:    
T2B: technical coaching    
    
B:    
AMRAP for 10‘    
- 10 PU    
- 10 Cal row    
- 10 push ups    
- 10 burpees    
- 1 wall walk    
- 10 HS side steps on wall (5/5)