A. Outdoor

Buy in 400 m run

5 sets of
25 WallBalls (20/14 lbs)
20 alt. DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s

then
200 m run

into
4 sets of
20 DB PushPress (10 each side)
15 T2B
10 Burpees o. DB (lateral)

Buy out 400 m run

A. Power Snatch 8-7-6-5-4-3-2-1

8 Power Snatch
7 Power Snatch
6 Power Snatch
5 Power Snatch
4 Power Snatch
3 Power Snatch
2 Power Snatch
1 Power Snatch

Do reps as Singles standing up and reset after esch rep. Build up with good form!

B1. Kettlebell Crossbody Overhead Carry 3 x 50

Kettlebell Crossbody Overhead Carry
Kettlebell Crossbody Overhead Carry
Kettlebell Crossbody Overhead Carry

B2. Dumbbell Bent Over Reverse Fly 3 Sets

Dumbbell Bent Over Reverse Fly
Dumbbell Bent Over Reverse Fly
Dumbbell Bent Over Reverse Fly

A. Conditioning

8 sets of:
2min on 2min off

1. 15cal Echo Bike (max 1:15)
then max distance Farmers walk (15m there and back)

2. AMRAP of:
10 DB-DL
10 DB-Front Squats
10 DB-Push Press

A. Clean and Jerk 3-2-1-3-2-1

3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
3 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

Start @ 80%-85% and build up. The 2nd wave should start higher than the 1st Wave.

B. 4 RM Backsquat

In 10 min build up a 4RM Backsquat in 4-5 sets.

After that do 1 x ME (- 1) @ 90% of 4RM

C. Wod

Amrap6
3 DB HPC (2x22,5/15)
3 DB Thruster
3 burpees over DB
6
6
6
9
9
9
.....

A1. Back Squat 5-3-1

5 Back Squat
3 Back Squat
1 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 5-3-1

5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

With controlled eccentric.

B2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

Keep ~1RIR in every set. Increase difficulty with banded tension or chains.

B3. Banded Face Pull 3 x 12-20

12-20 Banded Face Pull
12-20 Banded Face Pull
12-20 Banded Face Pull

1sec hold at peak contraction.