A. Strength and Skill

Skill Training für Kipping T2B

Every 2.30 min for 4 sets
15m Goblet Walking lunges

B. Wod

In teams of 2 AMRAP8 as YGIG per round

9 medball pushpress
6 medball bearhug squats
3 medball facing burpees

A. For Time in Teams of 2

2500 m row
400 m run
2000 m row
400 m run
1500 m row
400 m run
1000 m row
400 m run
500 m row
400 m run
TC: 40 min
-> run together
-> Switch as needed on the row

A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

rest 30-60sec.

B. Intervals

4 sets of:
2min running clock:
75sec. Echo Bike for cals
45sec. max KB-90° carry (10m there and back)
rest 60sec.

A. Bar Dip 3 x 3-5

3-5 Bar Dip
3-5 Bar Dip
3-5 Bar Dip

work @RPE ~8

B1. Weighted Strict Pull-Up 3 x 5-8

5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up

work @RPE ~8

B2. Snatch Grip Behind The Neck Press 3 x 6-12

6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press

work @RPE ~8

C. MetCon

10min AMRAP of:
10/8cal Echo Bike
12 Single Arm DB-Push Press @35/25kg
10 BJ over (30/24'' - step down)
12 C2B

D. Accessories

3 sets of:
3-5 skin the cat
30-45sec. kneeling shoulder ext. isometric
10-15 banded W-Pulls
rest 30-60sec.

A. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

with controlled eccentric - glute biased
work @RPE 8-9

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

4" incline - controlled eccentric
work @RPE 8-9 (RPE 10 last set with perfect form)

B2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

work @RPE 8-9 (RPE 10 last set but keep it safe, really slow ecc.!)