A1. Lateral Box Step-Up 3 x 8-10

8-10 Lateral Box Step-Up
8-10 Lateral Box Step-Up
8-10 Lateral Box Step-Up

30 sec rest btw legs

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

B. Accessoires

3 Sets:
10-20 hollow leg lowering
8-12 Sideplank Hip Lifts
20 slow mountain climber
12 Add Hip lifts (weighted)

A. Team of 2

14 Rounds for time - tc 34min
P1) Row 500m
P2) Rest

Each partner must match the time of the other
If not, both must complete 5 cal on the echo bike.
Scale to a distance both partners can complete the row in under 2min.

A. 2 mins on / 2 mins off x8

A)
200m Run
15 Push Press
ME m OH walking lunges

B)
200m Run
15 Goblet Squats
ME Devils Press

DB: 1x 15/22.5

A. Shoulder Press 2 x 5

5 Shoulder Press
5 Shoulder Press

Controlled ecc. and no TNG!
All sets @ 70% of last weeks weight

B. Ring Muscle Ups

10min of Skill work.

or

3 sets of:
2-6 Ring MU
rest 2min

C1. One Arm Dumbbell Shoulder Press 2 x 8

8 One Arm Dumbbell Shoulder Press
8 One Arm Dumbbell Shoulder Press

@~70% of last weeks weight

C2. Strict Pull-Up 2 x 4-6

4-6 Strict Pull-Up
4-6 Strict Pull-Up

@BW

D. Ring Assistance Work

Akk. 3 attempts for ME HS-hold
the1
1 set of max strict HSPU

A. Endurance Workout

Wod YGIG per Round

Amrap24 in teams of 2

10 walking lunges
8 T2B
6 Airsquats
4 pushups
2 Burpee broadjumps (1-3 Mats)

A. Snatch Build Up

Every 2 min for 15 sets

5 sets
1 Hang Powerclean
1 Hang squatclean
5 Tall splitjerks with 2s hold in catch

5 sets
1 Hang Powerclean
1 Hang squatclean
3 splitjerks with 2s pause in dip and catch

5 sets
1 Hang Powerclean
1 Hang squatclean
1 splitjerk

A. 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

Work at RPE 8-9 in each set!

B1. Push-Up 3 x 8-15

8-15 Push-Up
8-15 Push-Up
8-15 Push-Up

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

C. Front-Racked Double Kettlebell Walking Lunge Step 3 x 12-20

12-20 Front-Racked Double Kettlebell Walking Lunge Step
12-20 Front-Racked Double Kettlebell Walking Lunge Step
12-20 Front-Racked Double Kettlebell Walking Lunge Step