A. Hand Over Hand Sled Pull 4 x 10

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

> work in congaline
> build up weight

B1. Trap Bar Deadlift 5 x 3

3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift

> build up weight

B2. Trap Bar Carry 5 x 10

Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry

C. Thor's Hammer (kb Challenge) 5-3-1-1-1

5 Thor's Hammer (kb Challenge)
3 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)

> find max. possible weight for 1 rep
> watch video if this movement is new to you
https://www.youtube.com/watch?v=bR2F0bTypdY

A. Toes to rings +kipping HSPU

Skill: toes to rings+kipping HSPU

EMOM’16
1. 20-40 sec of T2R
2. 20-40 sec of L-Sit
3. 20-40 sec of kipping HSPU
4. 20-40 sec of butterfly plate raises

A. E2MOM‘40

1. X shuttle Runs
2. X cal row
3. X cal Echo bike
4. X cal Ski

A. Dumbbell Reverse Lunges 3 x 6-10

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

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Recovery Workout

Amrap40*

400m easy run
5-6 Jefferson curls with slow ecc. and conc.
30 cal row
10-12 deep cossack squats (20/12)
20 cal echo bike
20-24s Passive hang


*try nosebreathing on the endurance exersises

A. Conditioning

4 sets of:
4min on 3min off

4x15m Farmers walk
16 WB
16 alt. DB-Snatches
16 walking lunges
max cal Echo Bike in remaining time

A. 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches 8 Sets

1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches

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

B. Gymnastics Holds + Carries

12min EMOM
1. 10-30sec. Bottom of Ring Dip Support hold
2. 30sec. max distance Farmers walk (10m there and back)
3. 30sec. prone W-hold