A. 5 sets of

800/700 m row
30/25 cal Echo bike
(Rest 2 min)

A. Gymnastics Intervals

4 sets of:
2min on 1min off
75 DU´s
3-8 Bar MU
max kipping HSPU in remaining time

B. Barbell Cycling

8 sets of:
5 TNG P. Snatches @55-65% of 1RM
rest 30sec.

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

A1. Seated Single Arm Dumbbell Strict Press 3 x 6-12

6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press

A2. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Skill and Strength

1 lane Heavy walking lunges (farmers Position)

Alt. With

10-15s Ring Top Support hold

B. Wod

Amrap4

5 Calories Bike
100m Medball run

Rest 1 min

Amrap4
5 cal bike
10 medball thruster

Rest 1 min

Amrap4
5 cal Bike
10 medball gtoh

A. Range of Strength

3 sets of:
8-12 KB-Hip flex. lifts (each side)
8 (Front foot elev.) ATG split Squats (each side)

3 sets of:
10 banded IR Triceps push downs (each)
10 prone PVC bnk press
10-15sec. 90/90 pull up arch hang (feet ass.)

B. Metcon

9min AMRAP of:
5 DB-Hang Squat Cleans @2x22,5/15kg
7 Burpee BJ (24/20'')
9 C2B