A. Skill and Strength

Wallwalk/HSW + 50m Banded Farmerswalk

B. Wod

In teams of 3

3 rounds (12:00)

1:00 row
Rest 30s
1:00 Squat to Medball
Rest 30s
1:00 Pike Leg lifts

A. 32 minute EMOM of Running, Devil's Presses, Toes to Bars, and Wall Ball Shots

Run
X Devil's Press
10 Toes to Bar
15 Wall Ball Shots

A. Every 6 min for 36 min

750/600 m row
20/16 cal echo bike

—>Scale to finish around 4 min

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. Snatch 6 x 1

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

B. MetCon

Every 5min for 20min (4 sets):
15/12cal Echo Bike
10 C2B
5 Bar MU
10 Front Squats @70/47,5kg
10 Bar facing Burpees
Scale as needed to be able to finish consistently sub 3:00!

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