A. Workout

Every 5min for 25min (5 sets):
400m run
10 DB-Thrusters @2x22,5/15kg
12 T2B
10 Burpee over DB´s

- Scale as needed to finish sub 3:30 consistently! -

A. Amrap’35

Amrap’35
800 m run
1200 m row
—> consistent pace and steady HR

A. Skill and Strength

Pullups + rower Pike ups

B. Wod

In teams of 3/4

AMRAP12

1 Partner Accumulates Meter on rower (150m)

2-3 Partner work on Amrap:
3 synchro burpees
5 synchro situps
8 synchro alt. reverse lunges

A. Snatch 10 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Pause Snatch Pull 3 x 5

5 Pause Snatch Pull
5 Pause Snatch Pull
5 Pause Snatch Pull

pause for 3sec. 2" off the floor on every rep.

C. 15 minute EMOM of Double-Unders, Chest-to-Bar Pull-Ups, Bar Muscle-Ups, and Barbell Thrusters

50 Double-Under
10 Chest-to-Bar Pull-Up
5 Bar Muscle-Up
10 Barbell Thruster

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