A. Strength

Im teams of 3-4
1.
4 sets
10 Backsquats

2.
4 sets
3-6 chinups

B. Wod

In teams of 3

3 rounds
1 min work each station

1. Wallwalks
2. Plank to Support switches
3. Boxjump overs

A. Echo bike tempo training

5 min easy
2 min fast
4 min easy
2 min fast
3 min easy
2 min fast
2 min easy
2 min fast
1 min easy
2 min fast
5 min easy

A1. Front Foot Elevated Dumbbell Split Squat 3 x 6-10

6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat

rest 30sec. btw legs

A2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Explosive Training

4 sets of:
5 Hang Snatch High pulls @~70+% of 1RM Snatch
into
10 Pogo Jumps
rest ~60sec.

B. Loaded Carries

4 sets of:
60m Farmers walk
- work in teams of 3 or work:rest 1:3 -

C. MetCon

2-4-6-8-10-12-14-16 of:
Alt. DB-Snatches @22,5/15kg
Burpee over DB

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, work @RPE ~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 ~9 (ME 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 ~9 (ME for last set)

C. MetCon

10min AMRAP of:
15/12cal Row
9 Thrusters @50/35kg
6 Bar MU

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.