A. Amrap‘30

50 DB bench press (2x22,5/15 kg) -Split
50 DU‘s - each
50 DB FS -Sync
50 Pull ups-Split
50 DU‘s -each
50 DB STOH-Sync

A1. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

with controlled eccentric

A2. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

A3. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. Accessories

3 sets of:
6-8 elev. ATG Split Squats (each side)
6-8 single leg pike leg lifts (2sec. hold)
12-15 band pull aparts (1sec. hold)
30sec. prone/bent over W-hold
ME banded Triceps push downs (shoot for 15-25reps)

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

work @RPE 8-9

A2. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

Work @ RPE 8-9

A3. 3-Point Dumbbell Row 3 x 5-8

5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row

Work @ RPE 8-9 (use a Box for hand support)

B. Accessories

3 sets no rest
8-12 Partner Leg curls (accentuated eccentric)
8-12 Partner Sideplank pumps (each side)

A. 36 minute AMRAP of Rowing, Shuttle Runs, and Echo Bikes

Row
Shuttle Run
Echo Bike
Rest

A. Skill

For 12min practice pistols

1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)

2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 2 x 5 reps (each side)

3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)

4.
- Full reps with/without counterbalance

B. Wod

Amrap10

30 Doubleunders
8 C2B (Jumping C2B)