A. D-Ball Toss

In 15 minutes attempt a heavy D-Boll toss over bar at max distance

B. Muscle Endurance

3 Rounds of
5x30s on/30s off YGIG

1) Trap Bar DL

2) Bear Hug Squats

3) D-Ball Slams

A. Amrap‘35

15/12 cal Echo bike
1 Shuttle run
—> add 1 Shuttle run every round

A. Bar Muscle up

Bar muscle up
Skill:
-> jumping BMU
-> glide kip progression
-> low bar muscle up on box

—> of you have BMU try to get more reps and or catch higher at the top

Strength: 3 Sets of:
1-3 x pull up complex
1-3 x Push up complex
-> Rest 60-90 sec After each exercise

A. Endurance

Every 8 min for 5 sets do

30/22 cal Echo Bike
20 heavy wallballs (30/20)
10 shuttle runs (2x7,5m = 1 rep)

A. Lower Body Strength

3 sets of:
20-40sec. wall-sit
into 10-15 elev. heel Goblet Squats
rest ~2min

B. Metcon

15min AMRAP of:
12 DB-DL
9 DB-Hang Power Cleans
12 alt. DB-Push Press
9cal Echo Bike

A1. Front Squat 3 x 6

6 Front Squat
6 Front Squat
6 Front Squat

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

B. Metcon

12min AMRAP of:
12 T2B
16 KB-SDLHP @32/24kg
20 WB @20/14lbs