A. Strength

Every 90s for 5 sets
Chin over bar hold 15-30s

Every 90s for 5 sets
Bottom Pushup hold for 30-45s

B. Wod

In teams of 4 do EMOM12

1. 30s T2B
2. 30s Jumping Lunges on plate
3. 30s Mountainclimbers
4. 30s A jumps

A. 5 Sets of

800/700 m row
30/25 cal Echo bike
(Rest 2 min)

A1. Goblet Squat 3 x 10-15

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

with 3sec. ecc. and 1 sec. hold in bottom pos.

A2. Seated Banded Leg Curls 3 Sets

Seated Banded Leg Curls
Seated Banded Leg Curls
Seated Banded Leg Curls

max reps with 1sec. hold at peak (shoot for 15-25reps)
rest ~60sec.

B. Intervals

Every 3min for 12min (4 sets):
30sec. Echo Bike
16-20 Single Arm DB-Hang Cleans and Push Press (8-10 each arm)
30sec. Jump Rope

A. Moderate Conditioning

25min EMOM
1. 45sec. Echo Bike for cals
2. 5 DNG P. Snatches
3. 2-4 Ring MU
4. 30sec. Burpees for reps
5. Rest

A. ROM Strengthening

3 sets of:
30-45sec. loaded long lunge hold (each side)
6-8 loaded rolling (each side)

3 sets of:
5 DB-Pull overs (slow ecc. and 2sec. hold at end range)
10-15 bent over Trap-3-raises

B. Metcon

3 rounds of:
30 Low Hang DB-Snatches @22,5/15kg
20 Burpee BJ over (24/20'')