A. Amrap’30

500 m row
400 m run
10 sec Echo bike Sprint
(Rest 1 min)

A. Bar Muscle up

Skill:
-> jumping
-> low Bar Progression
-> high bar Progression
Adv.:
EMOM‘10-16:
1. X BMU
2. 20 DUs + 5 Devils press

Accessoires: 3 Sets of:
5 tucked front lever to pull up
10 ring body saw
15 side delt raises

A. Zone 2 Recovery Workout

40 Min of consistent Movement with easy pace (nosebreathing)

50 cal row
10 zercher Jefferson curls
400m run
20 spanish squats (Green or thick Black band)
30 cal Echo Bike
30s High plank with protraction

A1. Barbell Bench Press 3 x 5-8

5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press

controlled eccentric

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. 16 minute EMOM of Rowing, Alternating Dumbbell Box Step-Ups, and Dumbbell Thrusters

Row
Alternating Dumbbell Box Step-Up
Dumbbell Thruster
Rest

A. Explosive Training

5 sets of:
3 seated broad jumps (+ light MedBall)
rest ~60sec.

B. Loaded Carries

6 sets of:
15m Zercher carry
- conga line style in teams of 4-5 -

C. MetCon

10min AMRAP of:
10 Pull ups
15 WB @20/14lbs
30 DU´s