A. Tire Flip 4 x 1-3

1-3 Tire Flip
1-3 Tire Flip
1-3 Tire Flip
1-3 Tire Flip

> work in Congaline
> work together if needed

B. Barbell Bench Press 4 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

> same weight (+/-10kg) for all 4 sets
> hold 3 sec. @ chest and be explosive on the way up

C. Farmers Walk 1 x 400

Farmers Walk

> with 2x KBs
> use weight that you can carry at lest for 100m without stopping

A. Bike and run

Every 5 minutes for 5 sets:
400 m run
25/32 cal Echo bike

@27 Amrap’10:
200 m run
10/15 cal Echo bike

A. Bar muscle up

BMU skill:

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


BMU Capacity 3-5 sets:
X BMU
30 Double under
5-10 T2B
90 sec Rest


Gymnastics strength EMOM‘15:
1)4-10 (banded) reach pull ups
2)5-15straight bar dips
3)20-40 sec L-sit hold

A. Aerobic Capacity

Amrap35

2000m row
Rest 1 min
1600m run
Rest 1 min
1000m row
Rest 1 min
800m run

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

A1. Barbell Front Rack Walking Lunges 4 x 8-12

8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges

A2. Shoulder Press 4 x 5

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

A3. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

each side

B. Accessories

3 sets of:
6-8 single leg RDL (each side - DB in contralat. hand)
10-15sec. short lever copenhagen plank (each side)
8-12 seated external shoulder rotation (each side)
ME banded Triceps push downs

A. Long Conditioning

35min AMRAP of:
400m run
2 rounds of:
"Cindy"
5 pull ups
10 push ups
15 air squats
100m Farmers walk @2x24/16kg