A. Intervals

Every 4min for 24min (6 sets):
200m run
8 single arm KB-Hang Squat Cleans (4 each arm) @24/16kg
8 pull ups
8 target Burpees

A. Rowing intervals

4 sets of:
1000 m row
1 min Rest
500 m row
1 min Rest
250 m row
2min Rest

TC:40 min

A. Skill + Strength

Pistols Squat Variations + Negative pushups (longest rep wins)

B. Wods

AMRAP8 as YGIG in teams of 2-4

1 SA (Wo)man makers each side

A. Snatch 3 x 2

2 Snatch
2 Snatch
2 Snatch

B. Dumbbell Bulgarian Split Squat 2 x 5

5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat

Use 2 DB´s and rest 60sec. btw legs.
no iso hold this week. Use the heaviest weight from last week for the two sets, control the eccentric!

C1. Ring Dip 2 x 5

5 Ring Dip
5 Ring Dip

only 1sec. iso hold in bottom and use heaviest weight from last week.

C2. Chest Supported Incline Dumbbell Row 2 x 5

5 Chest Supported Incline Dumbbell Row
5 Chest Supported Incline Dumbbell Row

only 1sec. iso hold at top and use heaviest weight from last week.

D. Skill Practice

Work on Turkish Get-up and Skin the cat for 10min.

A. Strength

3 sets of:
6-10 3-point DB-rows (each side)
rest 45sec.
6-10 seated single arm DB-press (each side)
rest 45sec.

B. Strength Endurance MetCon

Every 3min for 12min (4 sets):
30sec. Echo Bike
15 Goblet Squats
20 walking lunges