A. Death By Yoke Walks

Yoke Walk

B. Tabata Double Kettlebell Deadlifts, Passive Bar Hangs, and Pinch-Grip Plate Carries for 4 x 60/60s

Double Kettlebell Deadlift
Passive Bar Hang
Pinch-Grip Plate Carry

C. Tabata Alternating Box Step-Ups, Box Jumps, and Jumping Lunges for 4 x 60/60s

Alternating Box Step-Up
Box Jump
Jumping Lunge

Box step ups are with a odd object on back rack position.
Alternate between the two interval types.

A. E2MOM‘40

1) 20/15 cal Ski
2) 25/20 cal row
3) 20/15 cal Echo bike
4) rest

A. Bar Muscle up

Bar muscle up
Skill:
-> jumping BMU
-> glide kip progression
-> low bar muscle up on box

—> of you have BMU try to get more reps and or catch higher at the top

Strength: 3 Sets of:
1-3 x pull up complex
1-3 x Push up complex
-> Rest 60-90 sec After each exercise

A. Endurance

Amrap40 with a very sustainable Pace!

30/22 Calories Row
10 shuttle runs (10x7,5m
30/22 Calories Echo Bike
10 Shuttleruns

A1. Heel Elevated Goblet Squats 4 x 12-15

12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats

A2. Barbell Floor Press 4 x 8-12

8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press

B. MetCon

7min AMRAP of:
3-6-8-12-15....
KB-SDLHP
WB

C. Accessories

3 Sets of:
6-8 Ring Body saw
10 pallof press (each)
30m SA FR KB Carry

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

Work at RPE 8-9 for all sets

B1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

@RPE 8-9 for all sets - controlled eccentric (each side)

B2. Supinated Pull-Up 3 x 6-12

6-12 Supinated Pull-Up
6-12 Supinated Pull-Up
6-12 Supinated Pull-Up

@RPE 8-9 for all sets

C. Accessories

3 sets of:
20-30 DB-Glute Bridges (short hold at peak)
rest 60sec.