A. Damper intervals

2 min on 1 min off (12 Sets)
Row @damper 2/3
Row @damper 5/6
Row @damper 9/10

—> 35 mins

A. Kipping pull up

Skill:
- kipping swings
+ against Box
+ hip extension
- neg. Kipping pull up
- kipping pull up on box
- Full kipping pull up

Capacity: 3-5 rounds for quality
5-15 push ups
15 sit ups
30 double unders
X pull ups
60-90 sec Rest


Gymnastic strength:
3 sets of:
8-12 ring body saw
8-12 face pulls
8-12 lat pull downs

A. Tire Flip 5 x 3

3 Tire Flip
3 Tire Flip
3 Tire Flip
3 Tire Flip
3 Tire Flip

in Congaline, rest as needed
> work on technique if you do it the first time today
> work together if tire is too heavy for you (for now)

B. Yoke Walk 5 x 20

Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk

10m forth, 10m back
in congaline, rest as needed

C. 3 Rounds For Time of Passive Bar Hangs, Farmers Walks, and Pinch-Grip Plate Carries

Passive Bar Hang
Farmers Walk
Pinch-Grip Plate Carry

A. Endurance

For time (TC 35 min)

15-14-13-12-11-10-11-12-13-14-15

Cal Echo Bike
Cal Row

After each round do 5 shuttleruns

(15m lanes | 1 shuttlerun = 30m back and forth)

Try to Push the ergometers with hard but sustainable pace and use the shuttleruns for recovery!

B. Accessories

3 sets no rest
12-15 Blackburns
12-15s Starplank each side
30s ME prone banded legcurls (blue band)

A. Conditioning

24min EMOM
1. 45sec. Echo Bike
2. 4-6 Ring rows + 5-10 push ups + 6-12 air squats
3. 45sec. Row
4. 10-20 single arm DB-Hang C+J (5-10 each side)

A. Intervals

Every 6min for 30min (5 sets):
400m run
15 Burpees
15/12cal Echo Bike
30 Air Squats
Aim for consistent times over the sets!