A1. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A2. Rope Climb 5 x Max Meters

X Rope Climb
X Rope Climb
X Rope Climb
X Rope Climb
X Rope Climb

B. 4 Sets of 2min on/1min off

10 DB Hang Clean and Jerk
into
Max Cal Echo Bike

A. In Teams of 2

Amrap‘ 40:
10-20-30-40…
Cal on Echo bike
Cal on Ski/rower

-> Switch as needed

A1. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

A2. Banded Tricep Pull Down 3 Sets

Banded Tricep Pushdown
Banded Tricep Pushdown
Banded Tricep Pushdown

rest 60-90sec.

B. MetCon

10min AMRAP of:
20/15cal Row
20 DB-walking lunges

A. Gymnastics Intervals

4 sets of:
2min on 1min off
20/15cal Row
X C2B
max kipping HSPU in remaining time

B. Barbell Cycling

8 sets of:
5 TNG P. Clean and Jerks @50-60% 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

A. Zone 2 Endurance

40min AMRAP of:
10min Run
10min Row