A. Amrap’35

10 shuttle runs
20/25 cal row
12/15 cal Echo bike

A. Toes to bar

Toes to bar Skill training
- beat swings
- Beat swings against box
- knees to chest
- toes to bar

>capacity workout 4-8sets

5-12 T2B ( scale ROM)
X Double unders
(60-90 sec rest)


Gymnastics strength EMOM‘12
1)20-45 sec torture plank
2)20-45 sec (weighted)active hang
3)20-45 sec abmattet leg raises
4)20-45 sec plate pinch hold

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, Single-Arm Dumbbell Overhead Carries, and Tire Flips

5 Dumbbell Push Press
Single-Arm Dumbbell Overhead Carry
1 Tire Flip

> work in congaline
> switch arm in OH Position after 7,5m
> tire flip together if needed

A1. Back Squat 4 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

A2. Seated Banded Leg Curls 4 x 10-15

10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls

1sec. hold at peak.

B. 12 minute EMOM of Echo Bikes, Dumbbell Walking Lunges, Ring Rows, and Push-Ups

Echo Bike
Dumbbell Walking Lunges
5-10 Ring Row
5-10 Push-Up
Rest

A. RKC Swings

Every 3min for 9min (3 sets):
4x5 RKC Swings
- go every 30sec. -

B. 5 Rounds For Time of Dumbbell Thrusters, Toes to Bars, and Double-Unders

10 Dumbbell Thruster
15 Toes to Bar
50 Double-Under

A. Snatch 5 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

Build up to a heavy but NOT maximal Single for the day

B. Wod

Run with medium intensity
(try nosebreathing if possible)


1600m run (4x400m)
Rest 2 min
1200m run (3x400m)
Rest 2 min
800m run (2x400m)
Rest 2 min
400m run

C. Accessories

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