A. Teams of 2; for 14:00 minutes, start with an empty BB (20/15kg) and add 10/5kg in total each minute:

1 OHS within the minute of both members - whenever one or both members decide the OHS becomes to heavy within the next minute, switch to:

1 Front squat within the minute - whenever one or both members decide the FS becomes to heavy within the next minute, switch to:

1 Back Squat within the minute - whenever one or both members decide the BS becomes to heavy within the next minute, switch to:

7 Burpee pull ups(pronated) till the clock hits 14:00.

Score:

1 OHS = 4 points

1 FS = 3 points

1 BS = 2 points

7 Burpee pull ups = 1 point

Rules:

- Both members have to perform their chosen lift successfully within the minute to score points.

- Both members are allowed to perform different lifts within the same minute(e.g. member 1 does a FS while member 2 does a BS, or member 1 is still OHSing while member 2 already does burpee pull ups)

- If one member fails to perform the chosen lift the team scores no points within the minute, even if there was a successful lift by the other member; chose your squat type wisely. 

B. For time:

x Burpee pull ups

x = 100 reps minus the total amount of burpee pull ups you performed in A. 5min Time cap. 

18.30 Gymnastics:

A. Frog stand/Planche progressions

B. 5 Sets of:

B1. :10sec. Planche progressions step

B2. 10/10 Leg circles

B3. 10 First knuckle push ups

B4. 10 Scap push ups (3sec. protraction hold)

19.30 Weightlifting:

Overhead Squat

Establish a 4RM

Do five additional sets of doubles on the weight of the 4RM

Split jerk f. rack

Establish a daily max in triples.

Do three additional sets of triples on 90%.

Do one set of ten reps on 60-70%.

Deadlift

Ten reps, touch and go, strongest mix-grip.

Ten reps, touch and go, weakest mix-grip.

Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.