A. Passive Bar Hang 1 x 30 Seconds

Passive Bar Hang

Max weighted 30s Deadhang

B1. Sandbag Bearhug Hold 5 x 30 Seconds

Sandbag Bearhug Hold
Sandbag Bearhug Hold
Sandbag Bearhug Hold
Sandbag Bearhug Hold
Sandbag Bearhug Hold

B2. Weight Plate Ground to Overhead 5 x 15

15 Weight Plate Ground to Overhead
15 Weight Plate Ground to Overhead
15 Weight Plate Ground to Overhead
15 Weight Plate Ground to Overhead
15 Weight Plate Ground to Overhead

B3. Seated Rope Sled Pull 5 x 30

Seated Rope Sled Pull
Seated Rope Sled Pull
Seated Rope Sled Pull
Seated Rope Sled Pull
Seated Rope Sled Pull

SB Hold is a squat hold

A. 5 min on/2 min off x5

400 m run
500/450 m row
Into Max cal on Echo bike

A. Kipping pull up

Skill:
- kipping swings
+ against Box
+ hip extension
- neg. Kipping pull up
- kipping pull up on box
- Full kipping pull up

Capacity: 3-5 rounds for quality
5-15 push ups
15 sit ups
30 double unders
X pull ups
60-90 sec Rest


Gymnastic strength:
3 sets of: MYO Match
10+ reps ring rows
(Rest 1 min)
15+ reps lateral raises
(Rest 1 min)
30+ sec DB Head hold
(Rest 1 min)

A1. Heel Elevated Goblet Squats 3 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

A2. Ring Pull-Up 3 x 4-6

4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up

B. Metcon

10min AMRAP of:
12 Single Arm DB-Push Press (6 each arm)
8cal Echo Bike
12 Single Arm DB-Snatch (6 each arm)
8cal Echo Bike

C. Accessories

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
10-15 DB-Sidebents (each side)

A. Mixed Capacity Intervals

Amrap20 (Zone 2 /Nosebreathing only)

30/20 Cal Echo Bike
200m Run

Rest 2 min

Every 8 min for 3 sets

800m run (fast but sustainable tempo)

A. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

Work at RPE 8-9 for all sets

B1. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 60sec. btw legs
@RPE 8-9 for all sets

B2. Ring Row 3 x 6-12

6-12 Ring Row
6-12 Ring Row
6-12 Ring Row

@RPE 8-9 for all sets

C. Finisher

Max reps in 5min of:
Push ups
- EMOM starting @0:00 10/8cal Row -