A. Explosive Power and Upper Body Strength

5 min of alt. Medball forward throws

3-5 sets
1:00 work on Handstand walk
Rest 30s
2-4 (feet elevated) horizontal ropeclimbs
Rest 30s

B. Lower Body Pump Finisher

In teams of 4 (2 work 2 rest) (YGIG per movement)

Amrap8

10 synchro Cyclists squats
10 synchro tuckups

A. E2MOM‘40

A) 475/425 m Ski Erg
B) x Shuttle Runs
C)1000/900 m c2bike
D) Rest

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Y-W-T´s 3 x 10-20 Seconds

Y-W-T´s
Y-W-T´s
Y-W-T´s

rest 1-2min

B. Lower Body MetCon

5 sets of:
60sec. on 60sec. off
30sec. Echo Bike for cals
then max air squats

A. Intervals

8 sets of:
90sec. on 90sec. off

1. AMRAP of:
6 P. Cleans @60/40kg
6 T2B
6 Burpee over bar

2. 8 Front Squats @60/40kg
8 (strict) HSPU
max cal Echo Bike in remaining time

B. Accessories

2 sets of:
8-15 SA DB-Press (each)
rest 30-60sec.
8-15 3-point DB-Rows (each)
rest 30-60sec.

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. 12 minute EMOM of Rowing, Push-Ups, and Alternating Dumbbell Box Step-Ups

Row
Push-Up
Alternating Dumbbell Box Step-Up
Rest

Use 2 DB´s for step ups. A starts with Row, B starts with step ups.