A1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

each leg

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A3. Supinated Pull-Up 3 x 4-6

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

B. Accessories

3 Sets:
6-10 hanging knee raises
30m Suitcase carry (each side)
8-12 Side Lying Add. lifts (each side)
30-45sec. (incline) Bench Pigeon iso hold (each side)

A. Endurance

Rower
5x1min on/30s off (threshold pace)
Into
10min (aerobic)

Transition 1min

Bike
5x1min on/30s off (threshold pace)
Into
10min (aerobic)

A. Accessories

3 sets of:
8-10 short lever Add. Bridges (each side - 2sec. hold)
30-60sec. Pigeon iso hold (each side - on Bench)

3 sets of:
10-20sec. 90/90 Arch Hang (feet supp.)
10 banded IR

3 sets of:
30-40sec. pvc shoulder ext. iso
15-45sec. bottom of Ring Dip supp. hold

B. Conditioning

16x 60sec. on 30sec. off (23:30min)

1. Row for cals
2. Echo Bike for cals

A. Strength

10-14

Deadlifts and Pushups

15-18

Deadlifts and Pushups

B. Wod

10-14/15-18

In teams of 4 Amrap12

10 alt. Synchro Boxstepups (2/2)
10 synchro hang snatches (5/5)
100m medball run (1 Ball)

A. 1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats 8 Sets

1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats
1 Barbell Behind the Neck Push Jerk + 2 Heaving Snatch Balances + 3 Overhead Squats

B. Accessories

3 sets no rest
8-12 hang snatch pulls (TNG)
50m Single Arm FR carry each side

A. SKILL

Work on Handstand Hold for 12-15 min

- High Pike on Box for Shoulder positioning
- wallfacing in Perfect Hollow
- Kick up on wall with perfect Hollow
- one leg on Wall / Short sets of freestanding
- Partner Assisted / Freestanding

B1. Legless Rope Climb 3 x 1-2

1-2 Legless Rope Climb
1-2 Legless Rope Climb
1-2 Legless Rope Climb

B2. Alternating L-Seated Dumbbell Strict Press 3 x 12-20

12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press

B3. Goblet Cyclist Squat 3 x 15-20

15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat