A. 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

2'' def. - use 2xDB´s in hands
rest ~45sec. btw legs

B. Rounds for Points of Wall Ball Shots, Barbell Sumo Deadlift High Pulls, Alternating Box Step-Ups, and more

Wall Ball Shots
Barbell Sumo Deadlift High Pull
Alternating Box Step-Up
Push Press
Row

A. 10 Rounds For Time of Rowing and Running

Row
Run

Row Distance:
1000m - 900m - 800m - ... 100m

A. SKILL

Toes to Rings

B. Wod

Amrap16 in teams of 2-3
1 round medball run
10 synchro walking lunges
10 synchro situps

A. 1 Power Clean + 2 Front Squats + 1 Split Jerk 6 x 1

1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk

After each set do 8 heidenjumps

B. Clean Lift-Off 3 x 6-8

6-8 Clean Lift-Off
6-8 Clean Lift-Off
6-8 Clean Lift-Off

Pause 3s below knee each rep

C. Kettlebell Pull Throughs 3 x 12-16

12-16 Kettlebell Pull Throughs
12-16 Kettlebell Pull Throughs
12-16 Kettlebell Pull Throughs

Slow eccentric

A. 1 Power Clean + 1 Below Knee Clean + 1 Hang Clean + 1 Split Jerk 4 Sets

1 Power Clean + 1 Below Knee Clean + 1 Hang Clean + 1 Split Jerk
1 Power Clean + 1 Below Knee Clean + 1 Hang Clean + 1 Split Jerk
1 Power Clean + 1 Below Knee Clean + 1 Hang Clean + 1 Split Jerk
1 Power Clean + 1 Below Knee Clean + 1 Hang Clean + 1 Split Jerk

B. Conditioning

Every 5min for 25min (5 sets):
15/12cal Echo Bike
12 OHS @40/30kg
8 Burpee BJ over (24/20'')
12 H.P. Clean and Jerks @40/30kg
60 DU´s

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
15sec. pallof hold (each side)
30sec. band pull apart hold
into 15 Facepulls

A. Dumbbell Bulgarian Split Squat 4 x 8-12

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

Work at 1 RIR for all sets. / Reps are for each side / Hold 2xDB´s in Hands / Rest 60sec. btw legs

B1. 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

B2. Feet Elevated Inverted Barbell Row 4 x 6-10

6-10 Feet Elevated Inverted Barbell Row
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)