A. Row and run

2100 m row
400 m run
1500 m row
400 m run
900 m row
400 m run
300 m row
400 m run

TC:35 min

A. Rope climb

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

16 min EMOM:
1. 1-3 rope climbs (or prone rope climbs x2)
2. 20-45 sec. Farmers walk
3. 15-20 V-ups /Tuck ups
4. 8-15 Diamond push ups

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 20-30 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

Amrap32

10/8 Cal Echo Bike
8 wallballs (20/14)
6 10m Shuttleruns (1 x 10m = 1 rep)
4 Burpee Boxjumps (30/24")
2 wallwalks

A1. One Arm Dumbbell Shoulder Press 3 x 5-10

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

A2. Chest Supported Incline Dumbbell Row 3 x 8-12

8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row

Preggo: Bent over DB rows

B. MetCon

15min AMRAP of:
16 alt. DB-Box step ups @20''
12 KB-SDLHP
16 Air Squats
8 Burpees

A. Gymnastics Skill

For 10-12 min practice Handstand Hold/Walk

- wallwalk / kick up to HS Hold
- semifree balance on wall
- leaning/ lift off / tapping on box/wall/free
- Partner supported
- freestanding

B. 12 minute AMRAP of Toes to Bars, Single Arm Dumbbell Thrusters, and Double-Unders

12 Toes to Bar
12 Single Arm Dumbbell Thruster
24 Double-Under