A. Skill and Strength

10 min to work on

Toes to bar/toes to to rings

Alt. With

walking lunges with kbs in farmers Position

B. Wod

Echo Bike sprints in teams of 3-5 kongaline

4 sets
15s Bike sprint into 1 lane diagonal jumps

3 sets
30s Bike sprint into 1 lane diagonal jumps

2 sets
45s Bike sprint into 1 lane diagonal jumps

A. Intervals

4 sets of:
4min on 2min off
400m run
10 alt. DB-Snatches @30/20kg
10 T2B
10 SA-DB Front Squats @30/20kg
max Burpees over DB in remaining time

A. Run and Bike

6 min on /2 min off x5
800 m run
ME Cals on echo bike

—> score: your lowest calories

A. Snatch 4 x 3

3 Snatch
3 Snatch
3 Snatch
3 Snatch

B. Dumbbell Bulgarian Split Squat 3 x 5

5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat

Use 2 DB´s and rest 60sec. btw legs. @RPE7-9
2x 3sec. iso hold on eccentric at mid range and in bottom position!

C1. Ring Dip 3 x 5-8

5-8 Ring Dip
5-8 Ring Dip
5-8 Ring Dip

With 3sec. iso hold in bottom position. @RPE7-9

C2. Chest Supported Incline Dumbbell Row 3 x 5-8

5-8 Chest Supported Incline Dumbbell Row
5-8 Chest Supported Incline Dumbbell Row
5-8 Chest Supported Incline Dumbbell Row

With 3sec. iso hold at top. @RPE 7-9

D. Assistance Workout

3 rounds of:
20 pull ups
30m double KB-Front rack carry
20 push ups
30m double KB-OH carry
20 goblet squats @one of the KB´s used for carry

A. Long Conditioning

In teams of 2
30min running clock

Partner A:
5min row

Partner B:
4 AMRAP of:
200m run
10 Down ups
15 KB-SDLHP @24/16kg
20 air squats
then rest 1min until A finishes the row

Switch when Partner A finishes the row!