A. Yoke Walk 4 x 20

Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk

2x10m (10m there and back)
build up weight

B. Sandbag To Shoulder 4 x 2-6

2-6 Sandbag To Shoulder
2-6 Sandbag To Shoulder
2-6 Sandbag To Shoulder
2-6 Sandbag To Shoulder

C. Tabata Dumbbell Hammer Hold s and Passive Bar Hangs for 8 x 20/10s

Dumbbell Hammer Hold
Passive Bar Hang

alt. movements each interval
scaled: 10sec on, 20sec off

A. Rowing Intervalls

7-10 Sets of:
500 m row @2k pace
(Rest 2 min)

TC:40 min

A. Bar Muscle up

BMU skill:
Jumping BMU
Barbell MU on box
Jump/Glide from Box
+into chair position
+hips to bar


BMU -strength conditioning:
Quality Amrap’15:
X BMU/ sc. jumping
6 pistols/ sc. KB rev. Lunges
5-10 strict PU
6 pistols/ sc. KB rev. Lunges
5-15 Push ups
6 pistols/ sc. KB rev. Lunges

A. Intervals

Every 6 min for 36 min (6 sets)

20/15 cal Echo Bike
10-15 Boxfacing Burpee boxjumpovers (24/20")
8-10 DB stepovers (2x22,5/15)(DBs in Farmers Position)

Set should be finished between 3:30-4:30 In 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:
30sec. max cal Echo Bike
30sec. max T2B