A. SKILL

T2B Skill training + walking lunges (mb)

B. Wod

Amrap10 in teams of 4-5

C2B FOR CALORIES

While others do 10 medball throws

A. Erg Ladder

35 min Amrap

5 cal Row
5 cal Echo bike

10 cal Row
10 cal Echo bike

15 cal Row
15 cal Echo bike
…
—> add 5 cal each round
—> pick a pace you can sustain for 35 min

A. Intervals

5 sets of:
5min on 3min off
500/450m row
then AMRAP of:
10 Front Squats (52,5/35kg)
12 C2B
10 STOH (52,5/35kg)
15 Box Jumps (24/20'')

- aim for consistent reps over sets! -

A1. Deadlift 7-5-3

7 Deadlift
5 Deadlift
3 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 7-5-3

7 Shoulder Press
5 Shoulder Press
3 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

Work at 1-2RIR for each set. Weak side first.
Parallel feet.

B2. Deficit Barbell Back-Racked Reverse Lunges 3 x 6-10

6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges

Keep 1-2RIR in every set.
Weak side first.
Barbell Back-Racked.
2'' deficit.

C. For Time: Banded Tricep Pushdowns

100 Banded Tricep Pushdown

Accumulate 100 reps with as little rest as possible. But you need to get at least 5-10 reps for each set.