A. Rowing Intervals

AMRAP 4
Row for Distance
Rest 2

AMRAP 2
Row for distance
Rest 1

x4
Consistant paces in all AMRAPs

A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

A2. Seated Single Arm Dumbbell Strict Press 3 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. Metcon

7 min AMRAP
7 DB-P. Cleans
7 Ring Rows
7cal Echo Bike

C. Accessories

3 sets:
10-15 DB-Sidebents (each side)
8-12 alt. leg lowerings in Hollow position (with band)

A. Amrap‘30

100 DUs -split
20 OHS (50/35 kg) -sync
20 HSPU-Split
100 DUs
20 h.p. Cleans -sync
20 C2B -split
TC:30 min
-> scale BB to DB if technique or mobility is a problem
-> scale „Sync“ to „work at the same time“

A. Skill

Practice variations of Plyometric Pushups in sets of 3-6

After each set do 10 Banded LAT Pulldowns

B. Wod

Amrap7
30 Doubleunders (Cap at 20s)
4/6/8/10.... alt. Singleleg Toes to bar

A1. Overhead Squat 3 x 6

6 Overhead Squat
6 Overhead Squat
6 Overhead Squat

A2. Hang Snatch 3 x 6

6 Hang Snatch
6 Hang Snatch
6 Hang Snatch

A3. Snatch Pull 3 x 6

6 Snatch Pull
6 Snatch Pull
6 Snatch Pull

B. 10 minute EMOM of Power Snatches and Snatches

1 Power Snatch
1 Snatch

A. Power Snatch + Below Knee Snatch + Overhead Squat 10 x 1

1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat
1 Power Snatch + Below Knee Snatch + Overhead Squat

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. MetCon

21-15-12-9-6-3 of:
WB @20/14lbs
T2B
BJ over (step down) @24/20''