A. Lower Body Strength

4 Sets of:
15-20 DB FR Cyclist Squat

B. MetCon

4 rounds of:
4min on 1min off
20 Goblet Squats
15 Push ups
20 single arm DB H. Clean and Press
max cal Row in remaining time

A1. Goblet Cyclist Squat 3 Sets

Goblet Cyclist Squat
Goblet Cyclist Squat
Goblet Cyclist Squat

A2. KB Staggered Stance Romanian Deadlift 3 Sets

KB Staggered Stance Romanian Deadlift
KB Staggered Stance Romanian Deadlift
KB Staggered Stance Romanian Deadlift

B. 15 minute AMRAP of Echo Bikes, Dumbbell Push Presses, and Burpee Broad Jumps

Echo Bike
10 Dumbbell Push Press
10 Burpee Broad Jump

A. Rowing intervals

2x1000m (rest 2 min)
4x500 m ( rest 2 min)
6x 250 m (rest 2 min)

A. Gymnastics Intervals

4 sets of:
15/12cal Echo Bike
10-25sec. Chin over Bar hold
10-20sec. L-sit
18/14cal Row
10-25sec. Top of Ring Dip supp. hold
10-25sec. Bottom of Ring Dip supp. hold
rest 2min
Go with 80% effort on the ergs.
Choose an individual time for the gymnastic holds that you can hold unbroken for all rounds!

B. Barbell Cycling

8min EMOM
5 TNG P. Cleans @~50% of 1RM

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Cyclist Dumbbell Frontsquat 3 x 10-20

10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat

@RPE 8-9 for all sets

B2. Kneeling Dumbbell Row (on Bench) 3 x 6-12

6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)

@RPE 8-9 for all sets

C. Finisher

5min AMRAP of:
15 DB-DL @2x22,5/15kg
12 DB-rev. lunges @2x22,5/15kg
- every time you have to put the DB´s down do 5 Burpee over the DB´s -