A1. Back Squat 3 x 5-8

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

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

directly into

A4. Band Pull Apart 3 x 15

15 Band Pull Apart
15 Band Pull Apart
15 Band Pull Apart

B. Accessories

3 Sets
6-10 (single leg) Hamstring bridge (on Bench) with 2sec. hold
8-12 OH-BB Triceps ext.
10-15 lateral raises

A. 5 rounds for time

30/25/20 cal Echo bike -Split
4 lanes Farmers Walk +4 KB DL After each lane (2x32/24 kg) -sync
25 Sync T2B
-Rest 1 min After each round-

A. Skill

Practice (C2B) Pullups for 15 min

Every 3 min do 10 (freestanding) shoulder taps

B. Wod

Amrap8

5 hand release pushups
10 alt. Pistols
10 Pu.
10
15 Pu.
10
20 pu...

A. 3-Position Pause Clean Deadlift 5 x 5

5 3-Position Pause Clean Deadlift
5 3-Position Pause Clean Deadlift
5 3-Position Pause Clean Deadlift
5 3-Position Pause Clean Deadlift
5 3-Position Pause Clean Deadlift

If possible heavy weight

B1. Jerk Walk Outs 3 x 6

6 Jerk Walk Outs
6 Jerk Walk Outs
6 Jerk Walk Outs

B2. Jerk Jumps 3 x 6

6 Jerk Jumps
6 Jerk Jumps
6 Jerk Jumps

B3. Tall Jerk 3 x 6

6 Tall Jerk
6 Tall Jerk
6 Tall Jerk

B4. Split Jerk (Pause in Catch) 3 x 6

6 Split Jerk (Pause in Catch)
6 Split Jerk (Pause in Catch)
6 Split Jerk (Pause in Catch)

A. Endurance

3 minutes hard effort/3 minutes easy for 36 minutes

Alt. the skier or rower and bike
Aim for consistant distance each round

A1. Deadlift 3 x 5-8

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

work @RPE 8-9
TNG

A2. One Arm Dumbbell Shoulder Press 3 x 4-8

4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press

Work @ RPE 8-9

A3. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work @ RPE 8-9

B. Finisher

5min AMRAP of:
15 WB @20/14lbs
10 Pull ups