WOD

8-10 sets of:
90sec. on 90sec. off

1. 50 DU´s
20 WB (20/14lbs)
ME alt. FR rev. lunges (2x24/16kg) in remaining time

2. AMRAP of:
7 alt. DB-Snatches (22,5/15kg)
7 T2B
7 Burpees

- 90-95% effort on first 2 sets, than try to maintain your score as good as possible. Only do more than 8 sets, if your drop off from the best to the worst round is less than 10% -

Extensive Aerobic Capacity Intervals

4 sets (Bike or Row)

3 min easy pace
2 min moderate pace
1 min fast (not all out) pace

Goal is to keep the seperate paces constant over all sets!

Explosive medball throws

With a partner do Medball Chest throws until each of you has 20 reps

Split Jerk

5 sets

1 strict press
1 push press
1 push jerk
1 Split jerk

Build up but focus on position and speed

Pendlay row

4 sets
10-12 pendlay rows
rest 60s

WOD

6 sets of:
3min on 2min off

1. 100m Farmers walk
then max cal Bike

2. AMRAP of:
7 DB-P. Cleans
7 DB-Front Squats
7 DB-P. Press

Strength Eccentric Focus (primary exercise)

3 sets
6 Heels elevated Frontsquats with 5s eccentrics all sets at RPE 7-8
rest 90-120s

Strength Eccentric Focus (primary exersise)

3 sets
6 Floorpresses with 5s eccentric all sets at RPE 7-8
rest 90-120s

Strength (secondary exercise)

2 sets
8-12 romanian deadlifts with controlled ecc.
rest 90s

Gymnastics Strength

2 sets
ME strict pullups (if you are not sure to make the next rep, finish the set)
rest 90s