A. 24 minute EMOM of Broad Jump (for reps)s, Overhead Plate Holds, Sandbag Carries, and Front Planks

5 Broad Jump (for reps)
Overhead Plate Hold
Sandbag Carry
Front Plank

A. Echo bike Tempos

1 min moderate pace
30 sec Sprint

(Rest 1 min)

2 min moderate pace
30 sec Sprint

(Rest 1 min)

3 min moderate pace
30 sec Sprint

(Rest 1 min)

4 min moderate pace
30 sec Sprint

(Rest 1 min)

3 min moderate pace
30 sec Sprint

(Rest 1 min)

2 min moderate pace
30 sec Sprint

(Rest 1 min)

1 min moderate pace
30 sec Sprint

A. Strict RMU

Skill: strict RMU
On low rings:
—> false grip ring row
—> Support positions
—> feet supported RMU
—> neg RMU

On high rings:
False grip PU
Partner supported RMU

Core Tabata: 20 sec on/10 sec off x15
1. Hollow hold
2. Russian twist
3. Arch hold
4. Tuck ups
5. Rest

A. Endurance

Every 7 Min for 28 min do (4 sets)

500/450m row
400m run
30 Boxjump overs (24/20")

Scale to finish sub 5 min each set!

B. Accessories

3 sets no rest
6-15 seated DB External Rotation (3sec. ecc.) / side
10-20sec. Copenhagen Plank (each side)
15-25 seated banded leg curls (1sec. hold at peak)

A. 2 minutes of Double-Unders

Double-Under

B. L-Sit 1 x Max Seconds

L-Sit

Variations:
1. hold feet over medball
2. hold feel over floor (legs extended)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)

C. 20 minute EMOM of Rowing, Dumbbell Thrusters, Alternating Kettlebell Goblet Reverse Lunges, and Burpee Box Jump-Overs

Row
Dumbbell Thruster
Alternating Kettlebell Goblet Reverse Lunges
Burpee Box Jump-Over

Box facing

A. Conditioning

8 Sets of:
90sec. on 90sec. off

1. 15cal Row (sub 1min)
then max alt. DB-Box step ups in remaining time

2. AMRAP of:
10 DB-Thrusters
10 Ring Rows
20 SU´s