A1. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 30sec. btw legs

A2. Parallette Push-Up 3 x 6-10

6-10 Parallette Push-Up
6-10 Parallette Push-Up
6-10 Parallette Push-Up

A3. Single Arm Dumbbell Row (hand and Knee On Bench) 3 x 6-10

6-10 Single Arm Dumbbell Row (hand and Knee On Bench)
6-10 Single Arm Dumbbell Row (hand and Knee On Bench)
6-10 Single Arm Dumbbell Row (hand and Knee On Bench)

B. Accessories

3 sets of:
60sec. rev. sled drag @10-20kg
10-30sec. single leg Hip thrust hold (each side)
8-12 alt. leg lowerings in Hollow position (with band)
8-15 Pull aparts (1sec. hold)
5-8 KB-Pull overs @3210

A. 40 minute AMRAP of Rowing, Echo Bikes, and Running

Row
Echo Bike
Run

A. Snatch 3 x 1-2

1-2 Snatch
1-2 Snatch
1-2 Snatch

B. Clean and Jerk 3 x 1-2

1-2 Clean and Jerk
1-2 Clean and Jerk
1-2 Clean and Jerk

C. Intervals

6 sets of:
50 DU´s
6 P. Snatch @60/40kg
12 T2B
18 WB @20/14lbs
rest 1min btw sets
Scale as needed to finish in ~2:00 consistently (goal is not more than 12sec. drop off from your fastest time over the 6 sets).

A. Skill and Strength

Pullup Variations + (OH walking Lunges)

B. Wod

Amrap4
3 burpees over plate
6 plate ground to OH
9 plate pushpresses

Rest 2 min

Amrap4
3 burpees over plate
6 plate ground to OH
9 plate pushpresses

A. SplitJerk Build up

10 sets
1 jerk dip squat
1 splitjerk
Rest 90s

B. Press and Pull Strength

3 sets
3-5 strictpresses + ME Pushpress (Max 10 reps)
Rest 60s
10 heavy alt. renegate rows
Rest 90s

A. Long Conditioning

In teams of 2 AMRAP30

Partner A

Row 500/450m

Partner B

AMRAP
20 hand supported Burpee Boxjump overs (24/20")
10 Doublesquat wallballs (20/14)



Switch when row is finished. Start your AMRAP where you left it in the set before.