A. Skill and Strength

5 sets
5-8 Plate Benchpresses
Rest
8-12 Toes to Rings
Rest

B. Wod

In one big team amrap 12

1 Tireflip in teams + 150m

A. E2MOM‘40

E2MOM‘40
1. 450/400 m Ski erg
2. 850/750 m C2 bike
3. 400 m run
4. Rest

A1. Dumbbell Box Step-Up 3 x 8-10

8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up

rest 30-60sec.

A2. Push-Up 3 x 6-15

6-15 Push-Up
6-15 Push-Up
6-15 Push-Up

rest 30-60sec.

B. Intervals

4 sets of:
90sec. on 60sec. off
4x10m Farmers walk
max cal Echo Bike in remaining time

A1. Dumbbell Box Step-Up 3 x 8-10

8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up

rest 30-60sec.

A2. Push-Up 3 x 6-15

6-15 Push-Up
6-15 Push-Up
6-15 Push-Up

rest 30-60sec.

B. Intervals

4 sets of:
90sec. on 60sec. off
4x10m Farmers walk
max cal Echo Bike in remaining time

A. Range of Strength

3 sets of:
30-45sec. passive Hang (feet ass.)
10-15 prone Y-lift offs (wtd.)
5 Zercher Jefferson Curls (controlled ecc. + 3sec. hold)
3x 5sec. standing pike Abmat crush + 5sec. press down
5 long lunge pulses (3sec. hold - each side)

B. Metcon

6 rounds of:
5 Burpee BJ over @24/20'' (Box facing)
8 C2B

A. Bar Dip 3 x 3-5

3-5 Bar Dip
3-5 Bar Dip
3-5 Bar Dip

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

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

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

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

Go for a few more reps in total, or slightly more weight, still work @RPE 8 to max 9

C. MetCon

3 rounds of:
21/16cal Row
15 T2B
9 (def.) HSPU

D. Accessories

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