A. Gymnastics Intervals

4 sets
2:30 min on / 1:30 min off
45sec. Echo Bike for cals
X T2B
50 Du´s (30sec. cap)
ME Bar MU in remaining time

B. Deadlift Volume

3 sets of:
max DL in 30sec. @1. 140/90kg 2. 125/80kg 3. 100/70kg
- go every 2min -

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. 28 minute AMRAP of Rowing and Running

Row
Run
Rest

A1. Strict Handstand Push-Up 4 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

A2. Chin Over Ring Hold 4 x 10-20 Seconds

Chin Over Ring Hold
Chin Over Ring Hold
Chin Over Ring Hold
Chin Over Ring Hold

B. Power Intervals

5 sets
30s Max effort C2 Bike
Rest 1:30-2:30

Score is lowest calories over all sets

A1. Cyclist Dumbbell Frontsquat 3 x 5-8

5-8 Cyclist Dumbbell Frontsquat
5-8 Cyclist Dumbbell Frontsquat
5-8 Cyclist Dumbbell Frontsquat

A2. Romanian Deadlift 3 x 8-13

8-13 Romanian Deadlift
8-13 Romanian Deadlift
8-13 Romanian Deadlift

B. 30s on 60s off x6

1) DB Push Press
2) DB Hang Cleans
3) med ball Throw

A. Long Conditioning

Amrap25

10 alt. DB snatches (30/20)
10 Boxjump overs (24/20")
10 T2B
10 Gobletsquats (30/20)
10 Target Burpees (6")