A1. Dumbbell Box Step-Up 3 x 6-10

6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up

rest 30-60sec. btw legs

A2. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

B. Accessories

3 Sets:
8-12 standing KB-Hip flex lifts (each)
8-10 elev. ATG split Squats (each)
6-8 Ring Body Saw /scale with plank shifts
20-30sec. MedBall russ. twist

A. 2 Hang Cleans 3 Sets

2 Hang Cleans
2 Hang Cleans
2 Hang Cleans

B. Clean 3 x 1

1 Clean
1 Clean
1 Clean

C. Split Jerk 4 x 2

2 Split Jerk
2 Split Jerk
2 Split Jerk
2 Split Jerk

D. AMRAP for Quality

1 Lane OH carry / side
10-15 KB side bends

A. 4 min on/2 min off x6

600 m run
Into ME cal on
A) Echo bike
B) row

A. Strength + Skill

3 sets
1:00 Doubleunder Practice
Rest 30s
10 Single Arm DB Benchpress / side
Rest 30s
10 Medball Rotation throws to wall / side (8 Lbs)

B. Workout

Amrap10 in Teams of 3/4 as konga line

30s Row into 10 T2B (Knee raises)

A. Squat Snatch 1 Rep

1 Squat Snatch

In 10 min Build up a 1RM

B. Barbell Bench Press 1 Rep

1 Barbell Bench Press

In 10 min Build up a 1RM

C. Chest-to-Bar Pull-Up 1 x 90 Seconds

Chest-to-Bar Pull-Up

In a 90s Time Window go for Max Reps (divide as needed)

A. Skill

Practice Kipping/Butterfly Pullups for 12-15 min
- Beatswings
- jump into Kip + more LAT Engagement + Hip drive
- Top Down Reps
- for Butterfly Pullups start with small circles and/or work with Box Support

B. Metcon

Amrap10
10 DB Pushpresses (2x22,5/15)
10 Boxjump overs (24/20")
10 V-Ups