A. 2 minute AMRAP of Rowing and Wall Ball Shots

Row
X Wall Ball Shots

Complete 4 rounds of all amraps
Push the row hard, and keep moving steadily on the other movements.

B. Rest

1min

C. 2 minute AMRAP of Rowing and Burpees

Row
X Burpee

D. Rest

1min

E. 2 minute AMRAP of Rowing and Box Jumps

Row
X Box Jump

F. Rest

1min

A. Team intervalle 6on - 1off

- Row while partner Holds KB
- Ski while Parnter holds Hollow hold
- EB while Partner Holds plank Hold
Switch as you want

A. Skill / Strengh

5Rounds
3-5 Kipping HSPU / 3-5 SHSPU / 2-3 neg
Into
Max LHang/ Tuck hang
Rest 1 min

B. Push/Pull Strengh

4 sets:
Max Ring- Push ups
Rest 1'
pull up Hold
Rest 1'

C. Tabata

8 R : 20 s - 10 s

Plank shoulder Taps
Leg raises
Moutain Climber
Hanging Knee raises

A1. Single Arm Kettlebell Overhead Press 3 x 5-8

5-8 Single Arm Kettlebell Overhead Press
5-8 Single Arm Kettlebell Overhead Press
5-8 Single Arm Kettlebell Overhead Press

A2. Kettlebell Gorilla Row 3 x 10-15

10-15 Kettlebell Gorilla Row
10-15 Kettlebell Gorilla Row
10-15 Kettlebell Gorilla Row

each side

B. Metcon

EMOM 15 min
1. row for cals
2. Burpee
3. walking lunges

A. Endurance

2 rounds for time
800m Run
80 lateral jumps over Mat (
600m Run (400+200)
60 SA DB hang P.clean (22,5/15 | Switch as needed)
400m Run
40 Burpee Broadjumps (1/2/3 Mats)
200m Run
20 Singlearm Thruster (22,5/15 | Switch as needed)

A. Explosive Movement

4 sets of:
15 pogo Jumps
rest ~30sec. btw sets

B. Power Clean 6 x 3

3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean

start @3rd weight after empty bar and work up by feel
no TNG - start every rep from floor

C. 10 minute AMRAP of Wall Walks and Goblet Squats

3 Wall Walk
15 Goblet Squat

A. Deadlift 5-4-3-3-2-1-1

5 Deadlift
4 Deadlift
3 Deadlift
3 Deadlift
2 Deadlift
1 Deadlift
1 Deadlift

B. For Time: Barbell Good Mornings

100 Barbell Good Morning

Good mornings are to be done at one weight between 20-50% of bodyweight, depending on strength level and ability.