A. Team Quadrathlon

IGYG 40min TC
1000m Run (In 200m sections)
1500m Ski
3000m Row
6000m Bike

A1. Back Squat 4 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

A2. Ring Pull-Up 4 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

B. Accessories

3 sets
6-8 Goblet Cossack Squats (each side)
6-8 quadruped long leg abd. (2sec. hold - each side)
10-15m Seal-walk / 15-30sec. High-plank
30m Suitcase carry (each arm)

A. Strength

4 sets
1-3 skin the cats on high rings
rest 45s
5 Half banded strict T2B each side
Rest 45s
5-8 offset pushups on KB each side
Rest 45s

B. Isometrics WOD

10 min rotation for quality
Accumulate 15s singlearm hang / side
Accumulate 30s Handstand Hold
Accumulate 30s bottom split squat hold / side

A. 6 rounds for time

12 sync s.a.Kb snatches(24 kg/16 kg)
20 pull ups (split)
30/25 cal Row (partner a)/200 m KB Front rack carry (partner b)

-> alternate row and carry every round

A. Explosive Training

4 sets of:
3 Hang Snatch High pulls @60-70% of 1RM Snatch
into
3 CMJ
rest ~60sec.

B. Loaded Carries

4 sets of:
30sec. Farmers walk
rest 60sec.
Walk with the heaviest weight, that you can carry unbroken for all 4 sets. 15m there and back for max distance.

C. 10 minute AMRAP of Dual Dumbbell Hang Clean and Push Presses, Air Squats, and Double-Unders

10 Dual Dumbbell Hang Clean and Push Press
20 Air Squat
30 Double-Under

A. Jerk Technique Drills

6 Rounds of each

3 Walk outs

3 Jerk Jumps

3 Tall Jerks

3 Behind the Neck jerks
Done together with empty BB

B. Every 3min x6

1 Push Press
1 Push Jerk
1 Jerk
Build to a 8/10 Set