A. Endurance

6 Sets: (TC 42 min)
400m Run (max 2:10 min) @fast pace
1 min Bike/ Row @smooth pace
200m Run (max 1 min) @fast pace
1 min Bike/ Row @smooth pace
(2 min Rest)

3 sets Bike/ 3 Sets Row (alternating per Set)

A. Intervals

6-8 sets of:
3min on 2min off

1. AMRAP of:
12/9cal Echo Bike
12 WB @20/14lbs
12 T2B

2. AMRAP of:
12 alt. DB-Snatches @22,5/15kg
8 Burpee BJ over (24/20'')

- aim for consistent reps over sets! Only do more than 6 sets if you are still consistent --> no more than 10% drop off from first round! -

A. 20 minute AMRAP of Double-Unders, Devil's Presses, Strict Handstand Push-Ups, and more

30 Double-Under
5 Devil's Press
10 Strict Handstand Push-Up
30 Double-Under
10 Dual Dumbbell Front Squat
15 Pull-Up

A. 20 minute AMRAP of Double-Unders, Devil's Presses, Strict Handstand Push-Ups, and more

30 Double-Under
5 Devil's Press
10 Strict Handstand Push-Up
30 Double-Under
10 Dual Dumbbell Front Squat
15 Pull-Up

A. SKILL and Strength

Tauziehen + Landmine presses + Partner hochstechen

B. WOD

AMRAP10

6 wallballs
8 medball OH slams
12 russian Twists