A. 2 rounds of

Amrap‘7
15/12 cal row
200 m medball run

(Rest 3 min)

Amrap‘7
15/12 cal Echo bike
200 m medball run

(Rest 3 min)

A. Skill and Strength

20m sled drag

Alt. With

Parallette shoot throughs

B. Wod

Amrap10
5 Ring rows
10 A-Jumps
15 singleunders

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

12 sets of:
20sec. on 10sec. off
1. max Push ups
2. max Ring Rows
3. max cal Echo Bike

A. Gymnastics Intervals

4 sets of:
2min on 2min off
45sec. Echo Bike for consistent cals
X C2B
max Ring Dips/Push ups in remaining time

B. Deadlift Volume

3 sets of:
max DL in 30sec. @1. 100/70kg 2. 125/80kg 3. 140/90kg
- 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. Hybrid Stance Deadlift 3 x 4-6

4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift

Work at RPE 8-9 all sets

B1. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

RPE 8-9

B2. Strict Handstand Push-Up 3 x 5-10

5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up

RPE 8-9

C. Upper Back Accessories

3 sets
8-12 prone PVC bnk Press
30sec. T-hold
rest 30sec.