A. 5 minute AMRAP of Dumbbell Flat Bench Presses and Sandbag Flips

5 Dumbbell Flat Bench Press
5 Sandbag Flip

B. Rest 2 min

.

C. 5 minute AMRAP of Axle Bar Snatches and Front Squats

10 Axle Bar Snatch
15 Front Squat

D. Rest 2min

.

E. 5 minute AMRAP of Dumbbell Farmers Carries and Front Planks

Dumbbell Farmers Carry
Front Plank

F. Rest 2min

.

G. 5 minute AMRAP of D-Ball Slams and Deadlifts

5 D-Ball Slam
10 Deadlift

A. Pull ups

Skill: work on Kipping or Butterfly pull ups for 10-15 mins

EMOM‘20
1)20-45 sec hollow hold
2)5-15 Push ups
3)10-30 sec L-sit
4)10-15 bulgarian ring rows
5)Rest

A. Sport Specific Zone 2 Conditioning

4 rounds in Zone 2 (nosebreathing only where possible)

800m run
80 singleunders
400m run
40 Doubleunders
200m Run
20 Bodyweight only lateral stepovers (20")

A. Partner wod: 2 rounds of:

5 min: 1000 m Ski
5 min: 2000 m C2 bike
5 min: 1000 m row
5 min: 8x 100 m repeats ygig
-> Switch as needed with your Partner

A. Conditioning

4 sets of:
4min on 3min off
500m row / 1000m C2-Bike
then AMRAP of:
12 alt. Goblet rev. lunges
12 KB Hang clean and Jerks (6 each side)
12 alt. shoulder taps
12 KB swings (scale to DL)

A. Intervals

6 sets of:
3min on 2min off

1. AMRAP of:
10/8cal Echo Bike
10 C2B
10 DB-Push Press @2x22,5/15kg

2.
500/450m Row
then AMRAP of:
6 DB-Hang Squat Cleans @2x22,5/15kg
6 Burpee over DB´s