A. Foamrolling and stretching

Equipment: blackroll +lacrosse ball

A. 35 minute AMRAP of Rowing, Echo Bikes, and Shuttle Runs

Row
Echo Bike
20 Shuttle Run

In Teams of 2 (Split as needed)

A. Kipping pull ups and Double unders

Skill: 10 min
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up

Amrap‘10:
30 Double under
15 pull ups (sc. reps down to 8 or jumping pull ups with box)

2-3 Sets of:
8-12 Ring body saw
8-12 Dimond push ups
8-12 bent over reverse fly

A. WORKOUT DISCRIPTION

4 alternating Sets of two different 5 minute AMRAPs with 3 minutes rest btw. sets

B. 5 minute AMRAP of Dumbbell Push Presses, Dumbbell Front Rack Walking Lunge Steps, and Passive Bar Hangs

3 Dumbbell Push Press
6 Dumbbell Front Rack Walking Lunge Step
Passive Bar Hang

> work in Congaline
> Person A works, Person B,C,D,E chill
> Person B starts when Partner A is done with Lunges and brought the DBs back!
> Dead Hand: 20-30sec.; use additional weight if 30sec. hang isn't challenging for you

C. 5 minute AMRAP of Sandbag Cleans, Sandbag Carries, and Dumbbell Hammer Hold s

3 Sandbag Clean
Sandbag Carry
Dumbbell Hammer Hold

> work in Congaline
> Person A works, Person B,C,D,E chill
> Person B starts when Partner A is done with Sandbag Carry
Hammer hold: use a weight so you able to hold the DB for 15-30 sec.

A1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

- no TNG -

A2. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

each side - 2'' def. - 2xDB´s in hands

B. Workout

12min AMRAP of:
10 KB-DL
15m Farmers walk
10 Ring Rows
10cal Echo Bike
10 KB-DL
15m Farmers walk
10 alt. Box step ups

A. Endurance

1. 15 min row for meters
Every 3 min starting at 0:00 do 10-15 Burpees over rower

Rest 3 min

2. 15 min Echo Bike for meters
Every 3 min starting at 0:00 do 10-15 heavy wallballs (30/20)

A. 5 Rounds For Time of Chest-to-Bar Pull-Ups and Burpee Box Jump-Overs

12 Chest-to-Bar Pull-Up
8 Burpee Box Jump-Over

rest 5min before B

B. 42-30-18 reps of:

Alt. DB-Snatches @22,5/15kg
- 100 DU´s after each round -
(8min cap)