A. Heavy overhead

15 min to work with a heavy weight

1 DB-splitjerk

B. Carry

5 sets

15 m heavy farmers carry
15 m sledwalk

A. Triathlon in Teams of 2

6 km row (switch as needed)
4 Miles Echo bike (switch as needed)
1 mile run (together)

Time Cap:40 min

A. Chest to Bar

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up
- Chest to bar

Adv.: 2 min on/1 min off x4:
Amrap of:
30 DUs
5 C2B
30 DUs
10 PU

Accessoires: EMOM‘12:
1. ME Tucked Front lever
2. 25-45 sec lateral raises
3. 25-45 sec Face pulls

A1. Romanian Deadlift 4 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

controlled eccentric

A2. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Accessories

3 Sets:
6-12 Hip lifts
10-15m Seal-walk / 15-30sec. High-plank
8-12 alt. Goblet Cossack Squats
6-8 quadruped long leg abd. (2sec. hold - each side)

A. Heel Elevated Front Squat 3 x 5-8

5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat

Work at RPE 8-9

B. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

DBs in Farmers Position - rest 60sec. btw legs /
@ RPE 8-9

C. Banded Leg Curl 100 Reps

100 Banded Leg Curl

accumulate in sets of 10-30. in prone position

D. Core complex

3 sets
10-15 wtd. sit ups (anchored with partner)
8-10 partner Sideplank pulses (each side)
- YGIG with your partner -

A. Mixed Endurance Intervals

Every 5 min for 15 min
60/50 cal Echo Bike with moderate/hard pace
(Scale as needed to finish sub 3:30)

Then go into

Amrap25 (nosebreathing only) (Zone 2)
500m row
400m run