A. Intervals

6 sets of:
3min on 2min off

1. AMRAP of:
8cal Echo Bike
12 Single arm DB-H. Clean and Jerk (6 each arm)
8 T2B

2. AMRAP of:
6 Burpees
12 KB-SDLHP
18 Air squats

A1. 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

A2. Seated Dumbbell Curl 3 x 10-15

10-15 Seated Dumbbell Curl
10-15 Seated Dumbbell Curl
10-15 Seated Dumbbell Curl

rest 1-2min

B. Lower Body MetCon

Every 2min for 10min (5 sets):
45sec. Echo Bike for cals
10-15 Goblet Squats

A. 2x 10min AMRAP

2x 10min AMRAP, 3min rest

1 AMRAP:
Start with: 400m Run
3 rounds of:
20 alt. DB clean & Jerks @22.5/15kg
200m Medball run @20/14lb
Into
remaining time Burpees to target

2 AMRAP
Start with: 400m Run
3 rounds of:
20 alt Devils Press @22.5/15kg
200m Meatball run @20/14lbs
Into
remaining Time Burpees to target

A. 3 Hang Squat Cleans + 2 Split Jerks 4 x 1

1 3 Hang Squat Cleans + 2 Split Jerks
1 3 Hang Squat Cleans + 2 Split Jerks
1 3 Hang Squat Cleans + 2 Split Jerks
1 3 Hang Squat Cleans + 2 Split Jerks

B1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

4" Deficit

B2. Strict Handstand Push-Up 3 x 6

6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up

Reps are done as 2.2.2 Cluster sets with 10s between reps

C1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Controlled eccentrics

C2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

Controlled eccentrics

C3. Dumbbell Walking Lunge Step 3 x 20-24

20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step

Controlled eccentrics

A. SKILL

Practice Ropeclimbs for 15 min

- footwrap technique in seated/standing position
- efficient first pull from standing position
- climb rope with as few pulls as possible
- Do 2-3 RC as fast as possible

B. Metcon

For time
50 Doubleunders
25 Double KB Frontsquats (2×24/16)
50 Doubleunders
25 Double KB pushpresses
50 Doubleunders
25 Double KB Frontsquats
50 Doubelunders
25 Double KB Pusbpresses

A. Snatch Cluster Sets

5 sets
2.2.2.2 Hang snatches (rest 20s between doubles)
Rest 90s

B. Assistance Lifts

3 sets
6-12 snatch grip sotts press (heels elevated)
Rest 60s
10-20 Lu - Raises
Rest 60s