A. 3 min on/1 min off x8

1)400 m run
ME Ski erg
2)400 m run
ME Echo bike
3)400 m run
ME row
4)400 m run
ME C2Bike

A. Bar Muscle up

Skill:
-> jumping
-> low Bar Progression
-> high bar Progression
Adv.:
EMOM‘10-16:
1. X BMU
2. 20 Abmat sit ups

Amrap‘10
3 Wall walks
10 strict pull ups
30 DUs

A. Endurance Intervals

Every 10 min for 40 min (4 sets)

5 Burpee Boxjumps (30/24)
400m run
5 Burpee Boxjumps (30/24)
30/25 cal Row
5 Burpee Boxjumps (30/24)
20/15 cal Bike
5 Burpee Boxjumps (30/24)

Go with a fast but sustainable pace

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B1. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

B2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

C. Accessories

3 sets of:
8-15 seated DB-rot. curls
10-20 seated lateral raises
20-40sec. Horse stance

A. Range of Strength

3 sets of:
30-45sec. loaded long lunge hold (each side)
3x5sec. Front Skale (each side)
5 DB-CrossBench Pull overs
10-15 prone Y-lift offs (wtd.)

B. Metcon

10min AMRAP of:
10 Single arm DB-Thrusters @30/20kg (5 each arm)
15 Pull ups
45 DU´s

A1. Prowler Push 2 x Max

Prowler Push
Prowler Push

A2. Rope Sled Pull 2 x Max

Rope Sled Pull
Rope Sled Pull

20s cap for push and pull for max distance set.

B1. Dumbbell Snatch 3 x 5

5 Dumbbell Snatch
5 Dumbbell Snatch
5 Dumbbell Snatch

B2. Sandbag Carry 3 x 50

Sandbag Carry
Sandbag Carry
Sandbag Carry

B3. Dumbbell Hang Clean and Jerk 3 x 5

5 Dumbbell Hang Clean and Jerk
5 Dumbbell Hang Clean and Jerk
5 Dumbbell Hang Clean and Jerk

B4. Sandbag Carry 3 x 50

Sandbag Carry
Sandbag Carry
Sandbag Carry

work:rest 1:2