A. Skill + Strength

Frontsquats + L-sit

B. Wods

Amrap10

1 Farmers walk (tire and back)
2 wallwalks
3 burpee box hop overs

A. EMOM’40

EMOM’40
1. 4 shuttle sprints
2. 12/15 cal Echo bike
3. 12/15 cal row
4. 12/15 cal Ski

A. Intervals

5 sets of:
2min on 3min off

50 DU´s (max 30sec.)
12 SA KB-Push Press (6 each side) @24/16kg
12 T2B
12 Goblet Squats @24/16kg
ME Burpee over KB

A. 1 Push Jerk + 2 Split Jerks 4 x 1

1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks

B. Barbell Bulgarian Split Squat 3 x 5

5 Barbell Bulgarian Split Squat
5 Barbell Bulgarian Split Squat
5 Barbell Bulgarian Split Squat

Rest 60sec. btw legs. @RPE8-10
1x 3sec. iso hold on eccentric at mid range or in bottom position!

C1. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

With 3sec. iso hold at mid range on eccentric @RPE8-10

C2. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

With 3sec. iso hold at mid range on eccentric @RPE8-10

D. Assistance Workout

7min AMRAP of:
6 C2B
6 Ring Dips
6 Goblet Squats @32/24kg

A. Intervals

12 sets of:
60sec. on 60sec. off

1. 12/9cal Echo Bike
ME DB-Thrusters @2x22,5/15kg

2. 12 target Burpees
ME T2B
Aim for consistent reps of Thrusters and T2B. Up to 10% drop off in reps is fine!