A. Strength

5 sets in teams
20m bearhug carry

5 sets
2-5 chinups / 1-2 negatives / 15-30s chin over bar hang
Into
Wheelbarrow walk / handstand walk
Rest 60s

B. Wod

In teams of 2-3 Amrap7 (Congaline)

One Teen does:

Carry All plates from A to B
Into
3 plate facing burpees over plates

A. Echo bike

echo bike warm up:
2 min easy
30 sec hard
2 min easy
15 sec hard
1 min easy
15 sec hard

Echo bike Sprint Intervalls
30 sec on/2:30 min off x10

A. Deficit Barbell Back-Racked Reverse Lunges 3 x 5-8

5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges

rest 60sec. btw legs
work @RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

controlled eccentric
work @RPE 8-9 - ME for last set!

B2. Weighted Supinated Pull-Up 3 x 5-8

5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up

work @RPE 8-9 - ME for last set!