A. Front Rack Hold 3 x 15 Seconds

Front Rack Hold
Front Rack Hold
Front Rack Hold

110-120% of your 1RM Front Squat

B. 5 minute AMRAP of Double Kettlebell Deadlifts, Front-Racked Double Kettlebell Walking Lunge Steps, and Kettlebell Farmers Carry s

6 Double Kettlebell Deadlift
6 Front-Racked Double Kettlebell Walking Lunge Step
Kettlebell Farmers Carry

> work in congaline
> 1 full round without dropping the weight

C. 4 minute AMRAP of Dumbbell Push Presses and Single-Arm Dumbbell Overhead Carries

5 Dumbbell Push Press
Single-Arm Dumbbell Overhead Carry

> work in congaline
> switch arm in OH Position after 7,5m

A. Bar muscle up

A)Skill:

Kipping swings
+against box
+into chair position
+hips to bar
Barbell MU feet on box
+focus on fast hips and turnover
Band Assisted BMU

Or

Capacity EMOM‘14:
1. x BMU
2. 20-40 sec hollow hold


B) Gymnastics strength EMOM‘15:
1)xstrict neg. BMU (feet supported)
2)5-15straight bar dips
3)20-40 sec L-sit hold

A. Amrap intervals

5min on 2 min off (5 sets)
Amrap of:
15/12 cal Echo bike
150 m row
15/12 cal echo bike
200 m row


—> add 50 m each round
—> always start Amrap at last exercise you did

A1. Shoulder Press 5 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Hand Over Hand Sled Pull 5 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. 5 Rounds For Time of Echo Bikes, Dual Dumbbell Front Squats, Farmers Walks, and Dumbbell Push Presses

Echo Bike
10 Dual Dumbbell Front Squat
Farmers Walk
10 Dumbbell Push Press

A. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

Work at ~1-2RIR for all sets.
Go with TNG.

B1. Strict Handstand Push-Up 3 x 4-8

4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up

Work with ~1-2RIR for every set. controlled eccentric.

B2. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

C. 6 minute EMOM of Echo Bikes and Farmers Walks

Echo Bike
Farmers Walk

1:30min on 1:30min off - work with a partner. Work while partner rests.
Go for up to 50% BW per hand and walk 10m there and back for Farmers walk.

A. Snatch 5 x 3

3 Snatch
3 Snatch
3 Snatch
3 Snatch
3 Snatch

Before each set of squatsnatches do 1 high catch boxjumps
Work between 65-75%

B. Wod

5000m row for time (TC 30)

Every 3 min starting @0:00 do 1-2 wallclimbs

Row should be at medium intensity so that you can go quickly to the wall and back to the rower.

C. Accessories

3 sets no rest
15-20 banded pullaparts with 1s hold in peak contraction (Orange Band)
15-20s Lsit (unbroken)