A. Skill and Strength

1. Pistol progressions

2. 3 sets
6-10 SA DB seated strict press / side
6-10 SA Ringrows / side

B. Wod

Amrap10 in teams (waterfall style)


6-10 cal Bike (max 30s)
4 lanes kb FR carry

A. 4 min on 2 min off for 36 min:

650/600 m row + ME cal on echo bike

—> score: total cals

A. Gymnastics/Barbell Capacity

12min EMOM
1. 6-8 TNG P. Cleans @55-70%
2. 3-5 wall-walks / 3x 1 wall-walk + 2-4 wall-facing HSPU

B. Conditioning

4x 5min AMRAP
rest 2min between

1. 10/8cal Echo Bike
15 T2B

2. 10 DB-facing Burpees
10 alt. DB-Snatches @30/20kg

3. 10/8cal Echo Bike
15 C2B

4. 10 DB-facing Burpees
10 DB-Front Squats @2x22,5/15kg

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

B. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

C1. Single Arm Dumbbell Floor Press 3 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

C2. Strict Pull-Up 3 x 6-10

6-10 Strict Pull-Up
6-10 Strict Pull-Up
6-10 Strict Pull-Up