A. Outdoor

AMRAP 25
200m run
8 Cluster +1 each round (2x22,5/15kg)
8 WallBalls +1 each round (20/14 lbs)
8 alt. rev. lunges +1 each round (2x22,5/15kg)
8 PullUps +1 each round
6 target burpees +1 each round
20 Du‘s

A. Conditioning

6 Sets of:
3 min on 2 min off

1. AMRAP of:
12 SA DB Thrusters (6 each arm)
5 T2B
12 alt. DB-Snatches
5 Burpees

2. 20cal Row (max 1:30)
12 DB-Box step overs
max cal Echo Bike in remaining time

A1. Dumbbell Romanian Deadlift 3 x 8-15

8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Clean and Jerk Complex

Build up to a heavy set of 2 Drop and Go Clean and jerks in 8 min

B. Clean and Jerk 6 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Percentages are from the complex above

C. Backsquat

Build up a heavy set of 3 Backsquats in 8 min

D. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Percentages are from H3 of the day

E. Wod

Amrap8
12 deadlifts (60/42,5)
3 wallwalks
9 hang powercleans
10 T2B
6 Frontsquats
3 wallwalks
3 squatclean thruster
10 T2B

A. Clean and jerk

Every 90s for 6 sets
1 squatclean + 1 pushpress

Every 2 min for 6 sets
1 squatclean + 1 pushjerk

B. Core Finisher

Tabata Anchored weighted situps

A. Intervals

12 sets 1 min on // 2 min off

1. 18/14 Cal row + ME Burpees over Rower Rest of the time

2. 15 Boxjump over to stepdowns (24/20) + ME Pullups Rest of the time
Intensity should be high but still sustainable! The long Rest should help with keeping the intensity up!