Announcement:

After proving Monday´s 6am class as a benefit for our community we will keep it in our schedule. Further we will test an additional Friday 6am class this february month. You got me Rob. O.!  

Trainer Warmup 15 Min.

Core Strength:

EMOM 8 Min.:

odd: 20 sec. L-Sit. on Rings 40sec. Rest
even: 20 sec. WallSit 40 sec. Rest.

then

„Bottom to Top“

Amrap 20 Min. in teams of 2, only 1 athlete working at a time, of:

15 Thrusters 20/15kg Barbell.
10 KBS 32/24kg
5 Burpee over the Box Jumps. 60/50cm

Score: Reps. Scale weights as needed. Do never ever drop an empty Bar!!!

Athlete A does 15 Thrusters then Athlete B does 10 heavy KBS, Athlete A does 5 Burpees over the Box, then Athlete B starts the next Round on thrusters… Stay unbroken on all Reps.