A1. KB Staggered Stance Romanian Deadlift 4 x 6-8

6-8 KB Staggered Stance Romanian Deadlift
6-8 KB Staggered Stance Romanian Deadlift
6-8 KB Staggered Stance Romanian Deadlift
6-8 KB Staggered Stance Romanian Deadlift

directly into

A2. Single Leg Glute Bridge 4 x 20-30 Seconds

Single Leg Glute Bridge
Single Leg Glute Bridge
Single Leg Glute Bridge
Single Leg Glute Bridge

hold

B. Metcon

6 sets of:
1:30 min on// 1 min off

1. 14 DB Cleans
14 DB Push Press
rest of remaining time: burpee

2. 50 sec Echo bike for cals
rest of remaining time: Ring row

A. 15 minute AMRAP of Shuttle Runs and Ergometers

10 Shuttle Run
Ergometer

ROW: 20/15cal
Ski Erg: 18/13cal
Echo Bike: 12/9cal

(2min Rest before you start with Part B)

B. 15 minute AMRAP of Run with Medballs and Ergometers

Run with Medball
Ergometer

ROW: 20/15cal
Ski Erg: 18/13cal
Echo Bike: 12/9cal

(use a different Ergometer!)

A. Splitjerk Cluster

6 sets

1.1.1 reps (10s between reps)

Rest 90s

B. Accessories

4 sets
8-12 Pendlay Rows
Rest 60s
50m Double KB Frontrack carry
Rest 60s

A. Skill and Strength

Chinups + Skater squats

B. Wod

In teams do

Konga line for 6 min

15s Echo Bike Spints

Then into

Konga line for 6 min

4x5m shuttle runs

A. Strength

3 sets
16-20 cyclist KB Goblet squats (2s down)
Rest 60s
8-12 DB 3-Point rows each side
Rest 60s

B. Metcon

Amrap12
16 KB SDLHP (24/16)
8 KB Facing Burpees
4 wallwalks

A. MetCon

In Teams of 2:
20min AMRAP of:
20/15cal Echo Bike (both athletes at the same time)
10 Ring MU (split as needed)
10 P. Snatches @60/40kg (split as needed)
80 DU´s (both athletes at the same time)
5 Rope climbs (split as needed)
10 OHS @60/40kg (split as needed)