A. 1 minute of Tire Flips

Tire Flip

Take clothes that can get dirty!

B. Tabata Half Kneeling Landmine Presses, Dumbbell Farmers Carries, and Sandbag Cleans for 20 x 20/40s

Half Kneeling Landmine Press
Dumbbell Farmers Carry
Sandbag Clean
Half Kneeling Landmine Press

A. Pull over

Skill: -low bar progression
-high bar pull over
—>Multiple pull over


3 sets of:
20-40 sec 90 degree pull up hold
8-12 strict leg raises
8-12 lat pull downs
8-12 face pulls
(90 sec rest)

A. Amrap‘40

800 m run
16/20 cal Echo bike
400 m run
16/20 cal echo bike
200 m run
16/20 cal echo bike

A. Mixed Endurance Capacity

4 sets
5 min Echo Bike for max sustainable Calories
1 min rest

Directly into

Amrap20 (Zone 2/nosebreathing only)
400m run
10/8 Calories Echo Bike

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

A2. Parallette Push-Up 3 x 5-10

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

controlled eccentric

B. Metcon

8min AMRAP
15 alt. Box step ups
30m Farmers walk (15m there and back)
15 KB-SDLHP

C. Accessories

3 sets of:
10-15m Seal-walk / 15-30sec. High-plank
8 Pallof-press (each side)

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.!)