A. 1 minute of Log Cleans

Log Clean

B1. Tire Flip 3 x 30 Seconds

Tire Flip
Tire Flip
Tire Flip

If tire flip not possible, do a heavy log or axle bar clean press

B2. Ball Slam 3 x 30 Seconds

Ball Slam
Ball Slam
Ball Slam

B3. Medball Throws 3 x 30 Seconds

Medball Throws
Medball Throws
Medball Throws

A. Echo bike Intervalls

15 s on/45 s off x10
(Rest 2 min)

30 sec on/1:30 off x5
(Rest 2 min)

1 min on/3 min off x3

A. Butterfly pull ups

Skill:

-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly

EMOM‘15
1)20-45 sec hollow hold
2)5-15 Push ups
3)10-30 sec L-sit
4)10-15 bulgarian ring rows
5)Rest

A. Endurance Intervals

3 rounds (41 min total)

Amrap6
15/12 Cal row
12 Boxjump over to stepdown (24/20")

Rest 1 min

Amrap6
15/12 Cal Echo Bike
45 Doubleunders

Rest 1

- Go with a pace that you can match in each round! -

A. Conditioning

4 sets of:
4min on 3min off

4x15m Farmers walk
12 WB
14 alt. DB-Snatches
16 DB DL
max cal Echo Bike in remaining time

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Work at RPE 8-9 for all sets

B1. Dumbbell Romanian Deadlift 3 x 12-16

12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift

@RPE 8-9 for all sets

B2. Chest Supported Incline Dumbbell Row 3 x 12-16

12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

Emom6
1. 45s wallsit
2. 45s Gobletsquats (heavy but Unbroken)