A. Tabata Sandbag Clean and Presses, Landmine Bent Over Rope Rows, and Ball Slams for 12 x 30/60s

Sandbag Clean and Press
Landmine Bent Over Rope Row
Ball Slam

B. Workout with partner

AMRAP 2
Sled push

Rest 1

Amrap 2
Axle Bar DL

Rest 1

Amrap 2
SB Squats

Rest 1

A. 5 Rounds for Time

40/30 cal Echo bike
1000/850 m row

A. Kipping Ring Muscle up

A) Skill:

On low rings:
Muscle up transition
Dip out

On high rings:
Jumping RMU
Small kipping swings on rings
Big kipping swings with snap pull
+hip extension
Muscle up

If you have RMU already:
EMOM‘10-16
1. x RMU
2. 30 sec DUs

B) Core Tabata x5
1. hollow hold
2. Pike leg Lifts
3. Torture Plank
4. Arch hold

A. Zone 2 Conditioning

AMRAP45 Zone 2 Pace (Nosebreathing if possible)

10/7 cal Echo Bike (+ 5 cal each round)
100m Run
10/7 cal row (+ 5 cal each round)
100m run

A. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

Work at RPE 8-9 for all sets.

B1. Alternating Dumbbell Deficit Reverse Lunges 3 x 12-20

12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges

@RPE 8-9 for all sets

B2. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9 for all sets / 6'' incline

C. Finisher

5min AMRAP of:
Inverted Bar Rows
- every time you break do 2 wall-walks -

A. Intervals

10 sets of:
90sec. on 60sec. off

1. AMRAP of:
6 Burpees
9 KBS
12 air squats

2. 10 Double DB-Hang Clean and Push Press
max cal Echo Bike in remaining time