A1. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

Weak side first.

A2. Hand Over Hand Sled Pull 4 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. 15 minute EMOM of Echo Bikes, Alternating Dumbbell Front Rack Reverse Lunges, and Single-Arm Dumbbell Hang Clean and Jerks

Echo Bike
12-20 Alternating Dumbbell Front Rack Reverse Lunges
12-20 Single-Arm Dumbbell Hang Clean and Jerk

6-10 reps on each side.

A. Stretching Exercises 1 x Seconds

Stretching Exercises

B. Seated Good Morning 3 x 8

8 Seated Good Morning
8 Seated Good Morning
8 Seated Good Morning

C. Split Squat 3 x 8

8 Split Squat
8 Split Squat
8 Split Squat

each side

D. Stiff-Legged Deadlift 3 x 8

8 Stiff-Legged Deadlift
8 Stiff-Legged Deadlift
8 Stiff-Legged Deadlift

with DBs

E. Balance Exercises

Balance Exercises

slow crawling

A. Row 5 x 250/200 meter intervals

Row
Row
Row
Row
Row

B. Echo Bike 5 x 8/6 calorie intervals

Echo Bike
Echo Bike
Echo Bike
Echo Bike
Echo Bike

C. Row 3 x 500/450 meter intervals

Row
Row
Row

D. Echo Bike 3 x 16/12 calorie intervals

Echo Bike
Echo Bike
Echo Bike

E. Row 800/700 meters

Row

2min rest

F. Echo Bike max calories

Echo Bike

max. cals in remaining time

A. 3 Position Clean + 1 Splitjerk 7 Sets

3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk

Cleans are from High hang / Hang / Floor with Drops between reps

Build up with good form or work on technique!

B1. Single Kettlebell Overhead Carry 3 x 30

Single Kettlebell Overhead Carry
Single Kettlebell Overhead Carry
Single Kettlebell Overhead Carry

Per side

B2. Single Arm Single leg Ring row 3 x 6-8

6-8 Single Arm Single leg Ring row
6-8 Single Arm Single leg Ring row
6-8 Single Arm Single leg Ring row

Per side

A. Snatch 1 Rep

1 Snatch

Work up to a max Snatch for the day in 10min. Do at least 6-8 sets of 1-2 reps to work up and warm up properly.

B. 3 Rounds For Time of Squat Snatches, Bar Muscle-Ups, Front Squats, and Deficit Handstand Push-Ups

6 Squat Snatch
6 Bar Muscle-Up
9 Front Squat
9 Deficit Handstand Push-Up

A. SKILL/STRENGTH

Pegboard + Pushups

B. Strength

4-5 sets
5-8 Frontsquats
10-16 deadbugs

C. WOD

In teams of 3-4 waterfall style

4 rounds
30s row
30s Ski
30s bike

A. 21-18-15-12-9 Wall Ball Shots and Kipping Toes to Bars

Wall Ball Shots
Kipping Toes to Bar

After the Timecap rest 2 min until the next WOD

B. 9-12-15-18-21 Burpee over Dumbbells and Alternating Single-Arm Dumbbell Clean and Jerks

Burpee over Dumbbell
Alternating Single-Arm Dumbbell Clean and Jerk

A. 21-18-15-12-9 Wall Ball Shots and Kipping Toes to Bars

Wall Ball Shots
Kipping Toes to Bar

After the Timecap rest 2 min until the next WOD