A. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

> Tempo (31x1)
> controlled down, explosive up
> same weight for all sets

B. 18 minute AMRAP of Russian Kettlebell Swings, Yoke Walks, Dumbbell Box Step-Overs, and Dumbbell Hammer Hold s

8 Russian Kettlebell Swing
Yoke Walk
8 Dumbbell Box Step-Over
Dumbbell Hammer Hold

> Rest 1 Minute after each round

> KB Swings: synchron
> Yoke walk: in Conga Line
> Box step overs: synchron (1 DB)

A. Handstandwalk

Skill:
-lift of with hands /shouldertaps back or front facing
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW

Strength EMOM‘15

1)1-3 wall walks/ x meter HSW
2)20-40 sec. straight arm hollow hold with DB
3)20-40 sec.alt. DB z-press
4)20-40 sec alt. high plank to fingertips
5)20-40 sec. Australien pull ups

A. Amrap‘6 X4 (2 min Rest)

10/15 cal Echo bike
400 m run
600/800 m row

A. Conditioning

4 sets of:
4min on 3min off
400m row (scale as needed to stay sub 2min)
then AMRAP of:
6 push ups
9 russ. KBS
12 air squats

A1. Front Squat 4 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

Work at RPE 7-9

A2. Dumbbell Flat Bench Press 4 x 4-8

4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press

Work at RPE 7-9

B. Weighted Supinated Pull-Up 3 x 3-6

3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up

A. Aerobic Capacity

In teams of 2

4 rounds for time*
80 cal row
60 cal Echo Bike
30 15m shuttle runs (back and forth = 1 rep = 30m)

*Split as needed!

B. Accessories

3 sets no rest

8-12 long Lever Copenhagen Bridges with 1s hold at top each side

8-12 scapula pullup to leg raise