A. Skill and Strength

Turkish Getups + prowler pull

B. Workout

Every 3 min for 15 min

3-6 cal Echo Bike
100m medball run
3-6 cal Echo Bike
100m run

A. Echo bike intervals

E5MOM‘35:
3 min moderate pace
30 sec Sprint

A. 25 minute AMRAP of Toes to Bars, Partner Wall Balls, Pull-Ups, and more

10 Toes to Bar
20 Partner Wall Balls
10 Pull-Up
20 Single Arm Dumbbell Thruster
10 Dumbbell Deadlift

> Buy In: use 1 Med Ball together
> DB movements sync.
> Toes to bar & Pull Ups split as needed

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

1 4 Jerk Dips + 2 Split Jerks
1 4 Jerk Dips + 2 Split Jerks
1 4 Jerk Dips + 2 Split Jerks
1 4 Jerk Dips + 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

For time
30 C2B
100m farmers walk
20 strict Hspu
100m farmers walk
10 BMU
100m farmers walk

TC 10 min
Moderate-heavy weights for the farmers walk. Should be unbroken at least in the first set

A. Long Conditioning

Amrap14
200m run
12 wallballs
8 burpees

Rest 4 min

Amrap14
250/200m row
12 russian KBS (32/24)
8 Boxjump over to stepdown