A. In Teams of 2

Buy in: 20 wall walks

5RFT:
10 DB Devils press
10 C2B pull ups
20 DB Thruster
200 m indoor run

Buy out: 20 wall walks

TC: 30 min
RX weights: 2x22,5/15 kg
Scaled weights: 2x 15/10 kg

A1. Deadlift 3 x 4-6

4-6 Deadlift
4-6 Deadlift
4-6 Deadlift

A2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

controlled eccentric + 1sec. hold at bottom

B. Metcon

7min AMRAP of:
10 Dumbbell Front Squats
10 Ring Rows

C. Accessories

3 sets of:
10-15m Seal-walk / 15-30sec. High-plank
8 Pallof-press (each side)

A. Skill

For 12min practice pistols

1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)

2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 1 x 5 reps (each side)

3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)

4.
- Full reps with/without counterbalance

B. Metcon

5 rounds of:
15 T2B
20 WB @20/14lbs