A. Intervals

6 sets of:
90sec. on 2:30 min off

1. AMRAP of:
12/9cal Echo Bike
12 Burpees

2. AMRAP of:
8 C2B
12 Single arm KB-C+J @24/16kg
36 DU´s
Go for the maximum number of reps possible in the first sets and work hard to keep the drop off as low as possible!

A. Strength

Cyclist squats + Jumping/Banded Bar Muscleups

B. Wod

Tabata 16 sets 20s on // 10s off

1. Plate pushup support Jumps/Taps

2. Situps

3. Plate Jumpovers

4. Gymnastics Swimming

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. 1 Power Snatch + 2 Hang Snatches 4 x 1

1 1 Power Snatch + 2 Hang Snatches
1 1 Power Snatch + 2 Hang Snatches
1 1 Power Snatch + 2 Hang Snatches
1 1 Power Snatch + 2 Hang Snatches

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

10min AMRAP of:
60m Farmers walk (4x15m)
2 rounds of:
6 C2B
6 alt. pistols
6 HSPU
60m single arm DB-OH carry (2x15m each arm)
2 rounds of:
6 C2B
6 alt. pistols
6 HSPU

A1. Deadlift 4 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

No TNG. Work at RPE 7-9

A2. Strict Handstand Push-Up 4 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

Work at RPE 7-9

B. Upper Back Accessories

3 sets of:
8-12 Ring rows
10-15 band pull aparts (1sec. hold)
30sec. W-hold
rest 90sec.