A. In Teams of 2

A) 2 min A/2 min B x5
Score: Cal on Ski accummulated with Partner
(Rest 3 min)
A) 2 min A/2 min B x5
Score: Cal on Echo bike accummulated with Partner

A. Intervals

30min EMOM
1. 18/14cal Row
2. 5-7 TNG Squat Snatches @50-60% of 1RM
3. 8-12 Bar facing Burpees
4. 15 C2B
5. rest

B. Accessories

2 sets of:
8-15 ext. rot. Ring Rows
8-15 SA DB-OH Tri ext. (each)
20-30 prone banded leg curls

A1. 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

(each side)

A2. Single Arm Dumbbell Overhead Triceps Extension 3 x 8-20

8-20 Single Arm Dumbbell Overhead Triceps Extension
8-20 Single Arm Dumbbell Overhead Triceps Extension
8-20 Single Arm Dumbbell Overhead Triceps Extension

rest ~1min

B. Lower Body MetCon

10min EMOM
1. 45sec. Row for cals
2. 10-15 Goblet Squats

A. Strength Lower Body

10-14 Jahre

5+ sets

6-8 romanian DL
1-2 Boxjumps

15-18 Jahre

5+ sets

4-6 deadlifts from floor
1-2 Boxjumps

B. Strength

Every 90s for 9 min (2 sets)

1. 3-6 strict T2B + 3-6 kipping T2B
2. 12-20 DB walking Lunges
3. 2-4 Wallwalks

A1. Ring Dip 3 x 8-15

8-15 Ring Dip
8-15 Ring Dip
8-15 Ring Dip

@ ~1-2 RIR - ME for last set

A2. Strict Pull-Up 3 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up

@ ~1-2 RIR - ME for last set

B. Metcon

5 sets of:
1min ME alt. DB-Box step ups @2x22,5/15kg (20'')
1min ME Burpees
rest 1min