A. Push Pull TUT

3 Sets
AMRAP 1
Max Pull ups
Max DB Bent over Row weight 1
Max DB Bent over Row weight 2
Rest 2

AMRAP 1
Max Dips
Max Push ups
Max Floor press
Rest 2

B. 4 minute AMRAP of Sandbag Carries

Sandbag Carry

C. 4 minute AMRAP of Double Kettlebell Deadlifts

X Double Kettlebell Deadlift

AMRAPS B and C are done alt. x2

A. Different Skills

Work on Skills for :
Pegboard
GHD sit ups
Handstandwalk

A. 4 rounds for time

40/30 cal Echo bike
800 m run

A. Endurance Intervals

9 sets of:
2:30min on 1min off

1. 400m run
max Devils Press @2x15/10kg in remaining time

2. 30/25cal Row
max DU´s in remaining time

3. 25/20cal Echo Bike
max Farmers walk @2x24/20kg in remaining time

A. Conditioning

4 sets of:
4min on 3min off

400m Row - in sub 1:45
then AMRAP of:
10 DB-Box step overs
10 Push ups
10cal Ski/Echo Bike (alt. each round)

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
10-15 Bent over Y-raises
10-15 Band pull aparts (1sec. hold in peak)
rest 30sec.