A. Rower and echo bike

6 sets of:
1 min easy + 2 min moderate + 30 sec fast
(1,5 min Rest)
—>Then switch ergs

A. Handstandwalk

Skill:
-lift of with hands /shouldertaps back or front facing
-HSW on plates
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW

Strength Amrap‘12

1-3 wall walks/ x meter HSW
15 butterfly raises
1 lane seal walk
15 tricep push down

A. Sandbag onto Box 4 x 4

4 Sandbag onto Box
4 Sandbag onto Box
4 Sandbag onto Box
4 Sandbag onto Box

find max. possible weight or increase hight of box

B. For Time: Barbell Bench Presses

1 Barbell Bench Press

Find your 1 RM with 1 sec. hold at chest
8 reps with BB
5 reps
3 reps
2 reps
1 reps
... till 1RM
(increase your rest time as weight gets heavier)

C. Back Rack Hold 3 x 15 Seconds

Back Rack Hold
Back Rack Hold
Back Rack Hold

120% of your 1RM Back Sqaut
(all 3 sets with same weight!)

A. Endurance

5000m Row for time* (40 min TC)

Every 3 min starting @ 0:00 do

2 wallwalks
4 target burpees
8 wallballs (20/14)

A1. Romanian Deadlift 4 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

controlled eccentric

A2. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

B. Metcon

12min AMRAP of:
12 Goblet Squats
8 Ring Rows
30m Farmers walk
8cal Echo Bike

A. Pause Front Squat 3 x 3-5

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

3sec. pause in bottom position.
While doing 3 miutes rest do 15-25 band pull aparts (orange band)
work @ RPE 8-9 for the squats

B1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

Controlled eccentric and 1sec. hold at bottom position.

B2. Weighted Ring Pull-Up 3 x 5-8

5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up

Scale 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups