A. Log Clean and Press ----

Log Clean and Press
Log Clean and Press
Log Clean and Press
Log Clean and Press
Log Clean and Press

> find your 1 RM with in 5 sets
> or work on your technique

B. Reverse Sled Pull 5 x 20

Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull

> 2 lanes
> as fast as possible
> moderate weight, so u are able to move fast!

C. 3 Rounds For Time of Dumbbell Head Holds and Overhead Plate Holds

Dumbbell Head Hold
Overhead Plate Hold
Rest

> with 2x DBs
> if your OH mobility is not good – use a (loaded) barbell

A. Front lever

Progression:
Hanging knee raises
Dragon flys
Tucked front lever
Advanced tucked front lever
Upside down deadlifts
Frog front lever
Pike to straddle front lever



Strength : 3 sets of
4-6 Icecream makers /Pull ups/ring rows
6-10 reverse fly rotations
8-12 lat pull downs
12-20 band pull aparts

A. Amrap’30

800 m run
16/20 cal Echo bike
400 m run
16/20 cal echo bike
200 m run
16/20 cal echo bike

A. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

B. 15 minute AMRAP of Echo Bikes, Alternating Dumbbell Snatches, and Push-Ups

Echo Bike
12 Alternating Dumbbell Snatch
9 Push-Up

A. Rope Climb Skill

12 min to work on Rope Climbs
- different Foot Wrap variations
- practice standing and hanging just with one arm
- practice first pull, jump to rope and first pull, second pull
- most efficient descent

B. 10 minute EMOM of Rowing and Single Arm Dumbbell Thrusters

Row
14 Single Arm Dumbbell Thruster

A. Endurance

Amrap40

400m run
500m row (Damper Setting 5)
400m Medball run (20/14)
500m row (Damper Setting 10)

Keep your running/rowing pace consistent over the whole workout! You should be able to talk while doing this workout in terms of intensity!