A1. Back Squat 4 x 8

8 Back Squat
8 Back Squat
8 Back Squat
8 Back Squat

A2. Single Arm Kettlebell Push Press 4 x 6-10

6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press

each side.

A3. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
8 single leg RDL (DB in contralat. hand)
8-15 single arm OH-DB Triceps ext. (each side)
8-12 seated Hammer curls
10-20 band pull aparts (1sec. hold)

A. 35 minute AMRAP of Rowing, Running, Echo Bikes, and SkiErgs

Row
Run
Echo Bike
Run
SkiErg
Run

In Teams of 2: Split as needed on Ergometers. Run is always together

A. Kipping/Butterfly Pull-up Drills

You have the choice, to work on either kipping or butterfly today! This means in the drill part, you can either do A or B (not both!) Both A and B are structured every 2 mins for 10 sets (20 mins total)
Even if you can already do kipping pull-ups, you can still do A if you wish to work on technique and efficiency.

-> A: KIPPING
Every 2mins x10:
Alternate between-

1) 5-10 box assisted kipping pull ups
10 kip swings

2) 3-5 single kipping pull ups with 1s hold with chin over bar into HOLLOW (option to link)
3/3 superman rolls


-> B: Butterfly
Every 2mins x10:
Alternate between-

1) 5-10 box assisted butterfly pull ups
10 kip swings

2) 3-5 single butterfly pull ups into HOLLOW
3/3 superman rolls

B. Accessories

5min AMRAP:
10 band pull aparts
10 hollow rocks
10 lat side raises
10 alt. single leg v-ups

A1. Sled Drag 5 x 10

Sled Drag
Sled Drag
Sled Drag
Sled Drag
Sled Drag

< start with 10m sled drag and go directly into 10m sled push
> use same weight for both exercises

A2. Prowler Push 5 x 10

Prowler Push
Prowler Push
Prowler Push
Prowler Push
Prowler Push

B. Steinstoßen / Stone Throw 5 Sets

Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw

C1. Barbell Bench Press 3 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

> 2 sec hold at chest

C2. Med Ball Bent Over Chest Pass 3 x 8-10

8-10 Med Ball Bent Over Chest Pass
8-10 Med Ball Bent Over Chest Pass
8-10 Med Ball Bent Over Chest Pass

A. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

Work at 2-3RIR for all sets. / Reps are for each side / Hold 2xDB´s in Hands / Rest 60sec. btw legs

B1. Single Arm Kettlebell Push Press 3 x 6-10

6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press

B2. Feet Elevated Inverted Barbell Row 3 x 6-10

6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row

C. Accessories

3 sets
6-10 Ring Body Saw
15-25sec. (abd.) sideplank (each side)
15 banded Facepulls (1sec. hold at peak)

A. Power Snatch 5 x 3

3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch

Before each set of snatches do 3 bounding Counter Movement jumps

B. Wod

Amrap30 for Consistency

40/30 cal Row
10 x 15m shuttle run *
40/30 cal Bike
10 x 15m shuttle run *

* Open Standard in regards of touching the floor

C. Accessories

3 sets no rest
15-20 banded Facepulls with 1s hold in peak contraction (red/Blue band)
16-20 Pike Leg lifts over KBs