A. Damper intervals

Damper intervals on Rower/Ski/Bike

1 mins/1 min off per damper Level for max Cals
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

A. Pull over

Skill: pull over

-low bar progression
-on box Progression
-high bar pull over
—>Multiple pull over

4 rounds of:
2-5 pull over/ dragonfly
20 du‘s
1-3 wall walks
20 du‘s
2 min Rest

A. Deadlift 2RM

2 Deadlift

find you 2RM Deadlift

Warm Up: (build up weight)
10 reps
8 reps
5 reps
3 reps
2 reps (> 120sec. rest)
...

B. 5 minute EMOM of Deadlifts

5 Deadlift

use 70-80% of your 2RM

C1. Dumbbell Pinch Grip Hold 3 x 10-20 Meters

Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold

C2. Dumbbell Pinch Grip Hold 3 x 10-20 Meters

Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold

C3. Banded Overhead Carry 3 x 15

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

with KBs @ Barbell

A. Endurance WOD

Every 10 min for 40 min do (4 sets)

100/80 cal Row
50/35 cal Echo Bike

Scale row as needed to stay Sub 5 min and Bike to stay sub 3 min so that you have a minimum of 2 min rest!

A. Lower Body Stregth

4 sets of:
6 Back Squats
10-20 seated banded leg curls (1sec. hold at peak)
rest 1-2min

B. MetCon

Every 3min for 15min (5 sets):
30sec. Echo Bike @high intensity
12 DB-DL
9 DB-H.P. Cleans
6 DB-Push Press
3 Burpees

A. 2 Hang Power Snatches + 2 Overhead Squats 8 x 1

1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats
1 2 Hang Power Snatches + 2 Overhead Squats

Work in a 12min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 40sec. max distance Farmers walk (15m there and back)
2. 20-40sec. Bottom of Par. Push up supp. hold
3. 10-20sec. L-Chin over Ring hold