A. Hand Over Hand Sled Pull 4 x 10

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

> in standing position
> work in Congaline
> build up weight each set to find your max. possible weight for today

B. Yoke Walk 4 x 15

Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk

> build up weight each set to find your max. possible weight for today

C. 6 minute AMRAP of Sandbag Front Squats, Sandbag onto Boxes, and Dumbbell Farmers Carries

1 Sandbag Front Squat
1 Sandbag onto Box
Dumbbell Farmers Carry

> 1 person completes 1 full round, then switch
Time: 6-8 Minutes

A. E3mom‘36

Concept 2 damper intervals
E3MOM‘36:

1. Ski erg
2. Bike erg
3. Rower
4. Rest

A. Toes to bar

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
Knees to chest
Toes to bar

EMOM‘12:
- x T2B
- 20-40 sec l-sit hang
- 20-40 sec Straight arm DB hollow hold
- Rest

Banded Pump x2:
15 lat pull-down
15 triceps push down
15 face pulls
15 bicep curls

A. Skill

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

10 rounds of:
5-10 C2B + 5-10m HS-walk
rest 30sec.

B. Endurance

5 sets of:
4min on 1min off
500m row
then AMRAP of:
5 shuttle runs (10m there and back is 1)
10 WB @20/14lbs
10 KB-Snatches @24/16kg (5 each arm)
10 V-ups

A. Conditioning

25min EMOM
1. 45sec. Echo Bike
2. 12-16 single arm DB H. C+J
3. 4-8 Burpees + 8-16 air squats
4. 45sec. Farmers walk
5. rest

A. Long Conditioning

8 sets of:
3min on 1min off

1. 30/22cal Echo Bike
then max distance Farmers walk in remaining time (light to moderate weight)

2. AMRAP of:
5 shuttle runs (10m there and back is 1)
10 air Squats
5 Burpees