A. 3 min on/2 min off x6-8

400 m run
Into ME cal Echo bike

A. EMOM‘30

1. 10.10 pull ups
2. 20 AKBS @24/16 kg
3. 2.2. Wall Walks/x Meter HSW
4. 60 DU‘s
5. Rest

A. Tabata Double Kettlebell Deadlifts, Kettlebell Farmers Carry s, Dual Kettlebell Hang Power Cleans, and more for 25 x 15/45s

Double Kettlebell Deadlift
Kettlebell Farmers Carry
Dual Kettlebell Hang Power Clean
Double Kettlebell Overhead Press
Double Kettlebell Front Rack Box Step-Up

Farmers Carry using fingers only, step up to 20'' or lower

A. Zone 2 Endurance

Amrap30 for quality in Zone 2

800m run
4x5m handstand walk or 2:00 Practice
50/40 Cal Echo Bike
4 x 1 Pull Over or 2:00 practice

On the Run/Bike Try to do nosebreathing if possible

A. Intervals

6 sets of:
3min on 2min off

1. AMRAP of:
3 wall-walks
10 T2B
15 Box Jumps (step down) @24/20''

2. AMRAP of:
15/12cal Row
12 DB Front Squats @2x22,5/15kg
9 Burpee over DB´s