A. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

no TNG

B1. Supinated Barbell Bent Over Row 3 x 8-12

8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row

B2. Rack Push-Up 3 x 8-12

8-12 Rack Push-Up
8-12 Rack Push-Up
8-12 Rack Push-Up

C. Accessoires

3 sets of:
30-45sec. iso split Squat hold (focus on quad) - one leg
10-20 lateral raises
30-45sec. iso split Squat hold (focus on quad) - other leg
15-25 banded Triceps push downs

A. In Teams of 2

Buy In: 1000/1200/1400 m Row (split)

4 RFT:
20 BJO (split)
20 Pull Ups (sync)
20 DB Cleans (sync) (2x15/22.5)
10 Burpee BJO (split)
10 C2B (sync)
10 DB STOH (sync)

Buy out: 1000/1200/1400 m Row (split)

A. Workout

In teams of 3 AMRAP28

Partner A

Row for Meters

Partner B

1 Round of
12 Boxjumpovers
8 DB Stepovers (22,5/15)
4 Burpee Boxjump overs

Partner C

Rest

Switch when Partner B is finished

C 》A 》B

A. Skill/Strength

Practice Strict Ring Muscleups for 12-15 on low and High Rings

B. Wod

Amrap8
30 Doubleunders
1/2/3/4/5.... (Deficit) wallwalks

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 - ME for 3. set!

B1. Push-Up 3 x 8-15

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

@RPE 8-9 - ME for 3. set

B2. Supinated Pull-Up 3 x 8-15

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

@RPE 8-9 - ME for 3. set

C. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

A. Intervalle

6Min on - 3Min off (3R)
A)
200 Run
Into Amrap :
20m Walking Lunges
10 Wall Balls
10 Burpees
B)
200 Run
Into Amrap :
20 m BBJ
10 Box Jump
10/7 CAL ROW
c)
200 Run
Into Amrap :
20m Farmer Walk
10m Sleed Pull
10/7 EB