A. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

B1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

B2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

C. Accessories

3 sets of:
8-15 standing BB-curls
10-20 lateral raises
20-30 (DB) Glute Bridges

A. Gymnastics + Weightlifting

3 sets of:
2-8 Ring MU
rest 60sec.
3 Snatch Balance @75-90% of 1RM Snatch
rest 60sec.

B. Conditioning

Every 4min for 20-28min (5-7 sets):
400m Run
15/12cal Echo Bike
Aim for 2:15-2:45 of working time and consistent times over all sets! If your drop off more than 15sec., you are not allowed to do another set after the minimum of 5 sets!

A. FTP test and active recovery on echo bike

8min all out

8min recovery

8min all out

Avg W x 0.9 = FTP Score

Then 20min at 60% of FTP score

A. Skill Training

10 min to Work on

Ropeclimps

Alt. With 30-45s single/doubleunder practice

B. Metcon

Amrap8
5 singlearm DB hangsquatcleans / side
10 tuckups
10 Jumps over Mat

Rest 1 min

Amrap2

MAX Reps Burpees

A. Powerclean and Jerk Cluster sets

3 sets
3.3.3 Powerclean + 1 splitjerk (rest 20s between triples)
Rest 90s between sets

4 sets
2.2.2 Powerclean + 1 splitjerk (rest 20s between doubles)
Rest 90s between sets

5 sets
1.1.1 Powerclean + 1 splitjerk (rest 20s between singles)
Rest 90s between sets

A. Intervals

Emom30
1. 10-20 Wallballs (20/14)
2. 10-16 T2B
3. 10-20 Boxjump overs (24/20")
4. 10-16 DB hang Powercleans (2x22,5/15)
5. Rest