Workout Of The Day

4 H. P. Cleans

5 BSQ
2:00 rest

1 set of:

20 BSQ @55-60% of Topset

25 Burpees
6 Wall Walks
15 Burpees
4 Wall Walks
5 Burpees
2 Wall Walks

TC: 8

1-2 min German Hang
1-2 min Frog
1-2 min Couch Stretch

I) 8 Banded KBS
II) ME Chin ups
III) 6 rot. Med Ball Throw/s
IV) Rest

5 P. Cleans
3 S2OH (W: Medium)
12/15 cal Erg

1-2 min Banded HS Stretch
1-2 min Banded Lat Stretch
1-2 min Pigeon

AMRAP 8

Sled Push Relay
into 6 Target Burpees

B starts with sled, wenn A is done with it and so on…

AMRAP 8

Sled Pull Relay
into 0:30 Shoulder Touches in Push up Position

B starts with sled, wenn A is done with it and so on…

AMRAP 15

600m SB Carry*
into ME Bike*

*= every switch/drop 5 sync. Athletic Burpee Penalty

5 min Boxbreathing

4 H. P. Snatches

3-5 OHS
2:00 rest

300m Run
12 T2B
20 DB Snatches (W: unbroken)

TC: 10

1-2 min Armpendel
1-2 min Dragon
1-2 min Calf Stretch

I) 6 Bench Press @32X0
II) 8-12 Rower Leg Curls
III) 35 sec hollow hold
IV) Rest

EMOM 6

I) 1-4 (LL) RC
II) 45 sec DKB FR Carry
III) ME Bike

2:00 rest

1-2 min Pec Stretch
1-2 min Toe Touch
1-2 min Cobra

If you can do at least one strict Pull up:

EMOM 15

I) kipping/butterfly Pull ups*
II) kipping/butterfly Pull ups*
III) rest/easy Bike

*sustainable number

or

EMOM 15

I) 5 feet supported Pull ups/eccentric Pull up
II) 5 Beat Swing
III) rest/easy Bike

16/20 cal Row
+12 Goblet SQ
+8 Push ups/sHSPU

TC: 3

1-2 min Hang
1-2 min Preacher
1-2 min Couch Stretch