A. D-Ball Throw

For max distance/weight in 15 minutes

B. Muscle Endurance

2 Rounds of
B1) AMRAP 1
Max Dual DB OH Carry
Rest 2

B2) AMRAP 1
Max SB Bearhug Squat
Rest 2

B3) AMRAP 1
Max Scaled Rope Climbs
Rest 2

A. 4 min on 2 min off for 36 min

700/650 m row + ME cal on echo bike

—> score: total cals

A. Pull over

Skill: -low bar progression
-high bar pull over
—>Multiple pull over

Gymnastics wod:
Amrap‘10
10 T2B
50 DUs
10 Ring rows
50 DUs

A. Endurance

Amrap15
20/15 cal Row
10 Burpees Over Rower

Rest 5 min

Amrap15
15/12 Cal Echo Bike
10 V-ups

A1. Goblet Cyclist Squat 4 x 10-14

10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat

A2. Pull-Up 4 x 3-6

3-6 Pull-Up
3-6 Pull-Up
3-6 Pull-Up
3-6 Pull-Up

A3. Alternating Dumbbell Shoulder Press 4 x 10-16

10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press

(5-8 each side)

B. Accessoires

3 Sets
12-15 Cuban Press
15-25 triceps push down
8-10 hamstring slide out

A. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

B. Goblet Cyclist Squat 3 x 10-15

10-15 Goblet Cyclist Squat
10-15 Goblet Cyclist Squat
10-15 Goblet Cyclist Squat

with controlled ecc. and 1sec. pause in bottom position

C1. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

C2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row