A. Intervals

4 min on// 3 min off
400m run
15 DB Front Squats
15 T2B
ME Devils Press (shot for 40 sec at least)

A. 35 minute AMRAP of Rowing, Running, and Run with Medballs

Row
Run
Row
Run with Medball

Keep a consistent and moderate intensity (~60%)

A. 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

B. MetCon

15min AMRAP of:
8 Push ups
12 DB-P. Cleans
16 Box step overs (20'')

A. Squatclean and Jerk Cluster

6 sets
Squatclean + Splitjerk
1.1.1 + 1 (rest 10s between reps)

Rest 60-90s

B. Finisher

Amrap5

1 squatclean thruster (heavy)
3 Counter movement jumps with pause in catch
2 squatcleanthruster
3 CMJ
3
4
3
5
3
....

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

4 sets of:
15/12cal Echo Bike
4 wall walks
8 Hang Squat Cleans @60/40kg
8 Bar MU
40 DU´s
rest 60sec.

A. Skill and Strength

T2B + slamball on shoulder

B. Wod

5000m Weltrekord Versuch (200x25) (12:35/14:05)

A. Intervals

Every 2 min for 24 min in alternating sets ( 6 sets each)

1.
3 Burpee Boxjumps (24/20")
6 DB stepovers (2x15/10)
12 airsquats

2.
2 rounds of
1 wallwalks
3 C2B
5 T2B

Finish each set sub 1:20 consistently!