A. Running intervals

3x 800 m (2:1 work/rest)
4x 400 m (1:1)
5x200 m (1:2)

TC:45 min

e.g.: 4 min for 800 m-> 2 min rest
1,5 min for 400 m -> 1,5 min rest
45 sec for 200 m -> 1,5 min rest

A. HSW

Skill:
-lift of with hands /shouldertaps back or front facing
-Partner Drills
-freestanding

Core and shoulder Accessories:
3 sets of:
30 m SA KB bottom up carry
30 shoulder taps
20-40 sec torture plank
20 alt. V-ups

A. Zone 2 Conditioning

36 min Zone 2 Amrap (Nosebreathing if possible)

Run for Meters*

*Every 4 min do

1. 100 Singleunders
2. 300m Skierg
3. 600m C2 Bike

Each round rotate to another Exercise after the run!

A1. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

controlled eccentric

A2. Dumbbell Flat Bench Press 4 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B. Accessories

3 Sets:
5 Med Ball rot. throws (each)
8-15 swiss ball crunches
6-8 standing Hamstring Side Bent (20-30'' - each side)
30sec. standing Side Kick (each side)

A. Long Conditioning

In Teams of 2
35min AMRAP of:

A: 600m run
20 alt. DB-Snatches @15/10kg
20 alt. rev. lunges

B: while A works AMRAP of:
20/15cal Echo Bike
20 alt. shoulder taps
20 single arm DB-Thrusters @15/10kg

A. Bent Press 1RM

1 Bent Press

B. 22:30 EMOM of Front Squats, Dead Ball Over Yokes, Push Presses, and Rope Body Rows

X Front Squat
X Dead Ball Over Yoke
X Push Press
X Rope Body Row

We work for 30s at each station and rest 60s before the next exercise.