A. Intervals

"Death by every 4min"
X cal Echo Bike
X cal Row
X cal Ski
- aim for 5-8 rounds (max 32min!). You reached your max if you are no longer able to finish the round in under 3:00. -
Aim for 2:15-2:45 for first round! ~40-50sec. on each erg!

A. Chipper for Time in teams of 2

100 double unders
90 goblet squats
80 alt dB snatches
70 wallballs
60 abmat sit ups
50 DB STOH
400 m medball
30 alt. devils press
20 HSPU
10 BMU (sc. jumping BMU/pull up var.)
-> everything split as needed

TC: 30 min

A1. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

TNG with controlled eccentric

A2. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Metcon

Every 3min for 15min (5 sets):
8cal Echo Bike
12 KB-SDLHP
12 air squats
8 Ring Rows

A. Skill

For 12-15 min work on kipping T2B

- jump into (glide)kip into hollow
- Do the 1st/2nd/3rd rep
- Use Bands to get Feedback in key positions

If the skill is sufficient do

EMOM8
15s ME T2B

B. Specific strength

3 sets
12-16 seated crunch with Band
12-16 alt. Arm lift offs on box
12-16 supine leg lifts with band
Rest 90s

A. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

While doing 3 miutes rest do 20-30 banded legcurls with 1s pause at top.
Squats @ RPE 8-9

B1. Barbell Seated Shoulder Press 3 x 6-8

6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press

Use a Box behind the rack on 20-24"

B2. Legless Rope Climb 3 x 1-3 Feet

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

Scale with height / 3-5 Rope pullups / 2-4 Horizontal Ropeclimbs