A. Intervals

Every 6 min for 5 sets
20 DB STOH
10 burpees to target
20 DB reverse lunges
10 pull-ups
200m run

Finish sub 4:30

A. 40 minute AMRAP of Rowing and Running

Row
Run

each round +10/8 cal

A. Lower Body Stregth

3 sets of:
6 Front Squats
10-15sec. Copenhagen plank (each side)
20sec. Miniband Sidesteps (each direction)
ME seated banded leg curls (1sec. hold at peak - shoot for 10-20)
rest 1-2min

B. MetCon

10min AMRAP of:
10cal Echo Bike
10 double KB-DL
10 single arm DB-Push Press (5 each arm)
10 Ring Rows

A. 1 Push Press + 2 Split Jerks 6 x 1

1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks

B. 1 Clean Pull + 2 Below Knee Hang Clean Pulls 6 x 1

1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls

C. Finisher

Amrap10 as Kongaline

2x10m Bearhug Carry

A. Skill and Strength

50m Sled pulls with legs and long Arms and dragonflags

B. Wod

In 2/3 teams (Waterfall style)

15s Skierg with hard pace
10m Controlled bearcrawl

A. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press


While doing 3 miutes Rest do
1. 15s Single leg sideplank / side
2. 20s Miniband walk / each side


Work @ RPE 8-9 for the Press

B1. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

B2. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

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

Every 4min for 16-20min (4-5 sets):
15 heavy WB @30/20lbs
12 T2B
12 alt. DB-Snatches @30/20kg
12 V-ups
4 Pull overs
Go with a hard but repeatable pace! Aim for quick transitions btw movements and finish sub 2:45 consistently.
Only do a 5th set if your drop off is less than 10% --> (less than 15sec. with a fastest time of 2:30 in the first set)