A. Skill and Strength

Build up Max Prowler Push (opt. Sandbag cleans)

Rest 30s

8-10 SA Ringrows / side

Rest

B. Wod

As one big team

Amrap5
15m prowler push

Rest 1 min

Amrap5
Target burpees

A. Rowling Intervalls

A) 6x 500m row @ 2k pace
Rest 1:1
B) Into 2k row @5-10 sec slower than your PR 2k pace

TC:40 min

i.e: 2k row PR: 8 min
Pace for A): 2:00/500m
Pace for B): 2:05-2:10/500m

A1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

A2. Prone Pvc Bnk Press 3 x 8-10

8-10 Prone Pvc Bnk Press
8-10 Prone Pvc Bnk Press
8-10 Prone Pvc Bnk Press

A3. T-Hold 3 x 30 Seconds

T-Hold
T-Hold
T-Hold

rest 60-90sec.

B. 2 minute AMRAP of Dual Dumbbell Power Cleans, Air Squats, and Echo Bikes

10 Dual Dumbbell Power Clean
20 Air Squat
Echo Bike

4 Sets with 1 minute Rest between AMRAPs

A. Gymnastics Intervals

5 sets of:
2min on 1min off
20/15cal Echo Bike
5-10 strict HSPU
max C2B in remaining time

B. Deadlift Volume

3 sets of:
max DL in 30sec. @1. 140/90kg 2. 125/80kg 3. 100/70kg
- go every 2min -

C. Accessories

3 sets of:
8-15 standing BB-OH Triceps extension
5-10 rev. nordics
10-20 DB-FacePulls on Bench
15-25 prone banded leg curls

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 8-9 all sets

B1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

@RPE 8-9 for all sets

B2. Barbell Flexion Rows 3 x 10-15

10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows

C. Foam Roller Hip Bridges 3 x 6-10

6-10 Foam Roller Hip Bridges
6-10 Foam Roller Hip Bridges
6-10 Foam Roller Hip Bridges

Reps are per side and switch between sides without extra rest