A. Echo bike and row

6 alt. sets of:
1 min easy + 2 min moderate + 1 min fast
(1 min Rest)

A. HSW and kipping HSPU

Switch every 2-3 mins between:

HSW Skill:
Kick up against wall to HS
Free standing Hs attempts against wall
Free standing HSW with partner
Free standing HSW

HSPU Skill:
Kick up against wall to HS
Negative HSPU (scale ROM)
Negative HSPU + Kipping HSPU (scale ROM)
Kipping HSPUs

B. WOD

AMRAP 12

3 Wall walks / 5m HSW
5 kipping HSPUs
50 DUs (TC. 45 sec)

A1. Dumbbell Box Step-Up 3 x 6-10

6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up

rest 30-60sec. btw legs

A2. 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

B. Accessories

3 Sets:
8-12 standing KB-Hip flex lifts (each)
8-10 elev. ATG split Squats (each)
6-8 Ring Body Saw /scale with plank shifts
20-30sec. MedBall russ. twist

A. Endurance Intervals

Running Clock

0:00-7:00
3 rounds for time
50 Doubleunders
15/12 Cal Echo Bike

7:00-15:00
3 rounds for time
7 Burpees Over Rower
21/16 Cal Row

15:00-22:00
3 rounds for time
50 Doubleunders
15/12 Cal Echo Bike

22:00-30:00
3 rounds for time
7 Burpees Over Rower
21/16 Cal Row

Try to go fast in each Part but with a pace that you can sustain in the second half of the workout!

A. Single Leg Squat On Box 3 x 4-8

4-8 Single Leg Squat On Box
4-8 Single Leg Squat On Box
4-8 Single Leg Squat On Box

rest 60sec. btw legs. Use weight in Goblet position.
Work at RPE 8-9 all sets

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

@RPE 8-9 for all sets

B2. Strict Pull-Up 3 x 5-10

5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up

@RPE 8-9 for all sets

C. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

YGIG per set