A. Strength

1. Frontfoot elevated splitsquats

Emom8
Odd: 30s right leg
Even: 30s left leg

2.
In teams of 3 do
4 sets
8-10 DB benchpresses

B. Wod

In teams of 3-4 do amrap5

8 Ringrows
8 bench jumpovers

Rest 1 min

Tabata tuckups

A. For Time

2100 m row
400 m run
1500 m row
400 m run
900 m row
400 m run
300 m row
400 m run

TC:35 min

A. Bar Dip 3 x 4-6

4-6 Bar Dip
4-6 Bar Dip
4-6 Bar Dip

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

B1. 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

Go for a few more reps in total, or slightly more additional weight, work @RPE 8 to max 9 (10 for last set)

B2. Dual Dumbbell Seated press 3 x 6-12

6-12 Dual Dumbbell Seated press
6-12 Dual Dumbbell Seated press
6-12 Dual Dumbbell Seated press

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

C. MetCon

21-15-12-9-6-3 of:
Echo Bike
DB-Hang C+J @2x22,5/15kg
C2B

D. Accessories

3 sets of:
10-15 bent over Trap-3-raises
10-15 wide ellbow Ring rows
30sec. prone T-hold (wtd.)
rest 30-60sec.

A. Frankenstein Squat 3 x 5-8

5-8 Frankenstein Squat
5-8 Frankenstein Squat
5-8 Frankenstein Squat

Work at RPE 8-9

B. Slider Hamstring Curl 3 x 8-12

8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl

Controlled eccentrics and extended hips in the whole movement

C. Dumbbell Walking Lunges 3 x 16-24

16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges

DBs in Farmers Position / RPE 8-9 - aim for max quality reps in last set!

D. Core complex

3 sets
10-15 Sidebents
5-10 Knees to bar
Rest 60s