A1. Eccentric Supinated Pull-Up 4 x 3-6

3-6 Eccentric Supinated Pull-Up
3-6 Eccentric Supinated Pull-Up
3-6 Eccentric Supinated Pull-Up
3-6 Eccentric Supinated Pull-Up

A2. Single Arm Dumbbell Bench Press 4 x 4-8

4-8 Single Arm Dumbbell Bench Press
4-8 Single Arm Dumbbell Bench Press
4-8 Single Arm Dumbbell Bench Press
4-8 Single Arm Dumbbell Bench Press

B. Wod

5 sets in teams as Kongaline

15s hard pace Echo bike
2 lanes walking lunges

A1. Single Leg Glute Bridge 3 x 8-12

8-12 Single Leg Glute Bridge
8-12 Single Leg Glute Bridge
8-12 Single Leg Glute Bridge

A2. Banded Leg Extension 3 x 15-25

15-25 Banded Leg Extension
15-25 Banded Leg Extension
15-25 Banded Leg Extension

B. 10 minute AMRAP of Burpees, Ring Rows, and Ball Slams

8 Burpee
10 Ring Row
12 Ball Slam

A. E3MOM‘36

1. Ski erg
2. C2Bike
3. Row
4. Rest

A. Gymnastics Intervals

4 sets
1:30 min on / 1:30 min off
15-20s Echo Bike (hard pace)
2-3 wallwalks
ME parallette pushups Rest of the time

B. Heavy barbell cycling

3 sets of:
Max PS in 45s with 70kg/47,5kg (Quick singles)
Rest 1:15

C. Accessories

3 sets of:
8-15 supine double KB skull crusher on bench
12-15 banded TKEs with 1s hold each leg
12-15 banded facepulls (red/blue) with 3s hold
8-15 banded abductions / side

A. Snatch

Emom8
1 hang powersnatch (start with 1st weight after the empty bar and build up with great mechanics)

B. Clean Pulls

Emom6
1 cleanpull from floor
1 low hang clean pull

(Start with highest weight from above and build up with great mechanics)

C. MetCon

Amrap8
5 burpees over bar
10 hang powercleans (52,5/35)
15 Airsquats