A1. Bent-Over Barbell Row 4 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

A2. Dumbbell Flat Bench Press 4 x 6-8

6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press
6-8 Dumbbell Flat Bench Press

B. For Time

21 Gorilla Rows
21 Goblet rev. Lunges
300m row
18 Push Press
18 goblet rev Lunges
300m row
12 Box Step over with DB
12 rev Lunges
300m row

A. Teams of 4 - TC 30min

5000m ski

6000m row

2500cal Bike

A. Clean + Front Squat 6 x 1

1 Clean + Front Squat
1 Clean + Front Squat
1 Clean + Front Squat
1 Clean + Front Squat
1 Clean + Front Squat
1 Clean + Front Squat

B. Low Hang Clean Pull 5 x 3-5

3-5 Low Hang Clean Pull
3-5 Low Hang Clean Pull
3-5 Low Hang Clean Pull
3-5 Low Hang Clean Pull
3-5 Low Hang Clean Pull

C. Clean Grip Romanian Deadlift 4 x 6-8

6-8 Clean Grip Romanian Deadlift
6-8 Clean Grip Romanian Deadlift
6-8 Clean Grip Romanian Deadlift
6-8 Clean Grip Romanian Deadlift

A. Carries + Gymnastics Holds

10-14

3 sets
45s Accumulate Max seconds Handstand hold
45s Rest
45s Max Meters Farmers Walk
45s rest
45s accumulate Max seconds Hollow hold
Rest 45s

15-18

3 sets
45s Accumulate Max seconds Handstand hold
45s Rest
45s Max Meters Farmers Walk
45s Rest
45s accumulate Max seconds Hollow hold
45s rest

B. Endurance Capacity

5 sets

In a 1 min Window
25s Calories Row at sprint pace
ME alt. Sa Devils presses Rest of the time
Rest 2 min

A. Gymnastics + Weightlifting

4 sets of:
1 strict MU (parnter assisted + 1-3 kipping MU)
rest 60sec.
5 OHS with controlled eccentric @65-80% of 1RM OHS
rest 60sec.

B. Conditioning

Every 4min for 24-32min (6-8 sets):

1. 15/12cal Echo Bike
20/15cal Row

2. 15/12cal Ski
20/15cal Row
Aim for 1:45-2:15 of working time and consistent times over all sets! If your drop off more than 12sec., you are not allowed to do another set after the minimum of 6 sets!

A. 3-Position Hang Snatch 6 Sets

3-Position Hang Snatch
3-Position Hang Snatch
3-Position Hang Snatch
3-Position Hang Snatch
3-Position Hang Snatch
3-Position Hang Snatch

start @ first weight after empty bar and work up from there

Snatches are from Hang / Low Hang below knee / Floor

B. Hang Power Snatch 4 x 8-15

8-15 Hang Power Snatch
8-15 Hang Power Snatch
8-15 Hang Power Snatch
8-15 Hang Power Snatch

Work with a rather light weight because the Volume adds up quite fast

C. Metcon

4 rounds for time
10 DB thruster (2x22,5/15)
10 C2B Pullups
20 situps