A. Skill and Strength

Backsquats + Farmers Walk

B. Wod

Amrap10

5 burpees on plate
10 lateral plate jump overs
15 plate presses
100m plate run

A. Intervals

5 rounds of:
400m run
15 WB @20/14lbs
12 Pull ups
12 alt. DB-Snatches @30/20kg
rest 60sec.

A. Amrap’40

800 m run
16/20 cal row @damper 2/3
400 m run
16/20 cal row @damper 5/6
200 m run
16/20 cal row @ damper 9/10

A. 1 Pause Split Jerk (2sec. In Dip and In Catch) + 2 Split Jerks 4 x 1

1 1 Pause Split Jerk (2sec. In Dip and In Catch) + 2 Split Jerks
1 1 Pause Split Jerk (2sec. In Dip and In Catch) + 2 Split Jerks
1 1 Pause Split Jerk (2sec. In Dip and In Catch) + 2 Split Jerks
1 1 Pause Split Jerk (2sec. In Dip and In Catch) + 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

5 rounds of:
30m Farmers walk
10 HSPU
20 air Squats
- 8min cap -

A. 2 Power Cleans + 2 Front Squats + 2 Split Jerks 8 x 1

1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks
1 2 Power Cleans + 2 Front Squats + 2 Split Jerks

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min AMRAP for Quality
10-30sec. Top of Ring Dip/Push up support hold
30m Single arm Farmers walk (15m there and back) - one side
10-30sec. Chin over Bar hold
30m Single arm Farmers walk (15m there and back) - other side
10-30sec. Hollow hold