A. Every 4 Min x10

1: 400m run
Max cal Row/Echo Bike

2: 500/400m Ski Erg
Max cal Row/Echo Bike

A. Bar Muscle-Up

Practice

B. 12 minute AMRAP of Hollow Body Holds, Pike Push-Ups, and Tuck Front Lever Raises

Hollow Body Hold
6 Pike Push-Up
8 Tuck Front Lever Raise

C. Passive Hang

Accumulate 2,5 Min
*Every Break 10 Partner Leg Raise

A1. Weighted Box Step-Up 5 x 20

20 Weighted Box Step-Up
20 Weighted Box Step-Up
20 Weighted Box Step-Up
20 Weighted Box Step-Up
20 Weighted Box Step-Up

A2. Push-Up 5 x 10

10 Push-Up
10 Push-Up
10 Push-Up
10 Push-Up
10 Push-Up

B. Sprint Intervals

3 Sets
1min on/ 2min off
10/7 Cal Echo Bike (Sub 30s)
30m SB Farmers Carry

A. Teams of Two

AMRAP 40 (Split anyhow)
100m Heavy KB Farmers Carry
100m Burpee Broad Jumps
1000m Row

Every 5 Minutes and at 0 = 400m Run Together

A1. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

B. Metcon

7min AMRAP
10cal Row
10 DB-P. Cleans
20 air squats

C. Accessoires

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
10-15 DB-Sidebents (each)

A. Endurance

Amrap30

1000/900m Row
60 Doubelunders
20 Burpees over Rower
10 DB snatches (30/20) (5/5)
500/450m Row
60 Doubelunders
10 DB hang squat cleans (5/5)
20 Burpees over rower
250/200m Row
60 doubleunders
20 Burpees over Rower
10 DB pushpress (5/5)

A. Pause Bench Press 3 x 4-6

4-6 Pause Bench Press
4-6 Pause Bench Press
4-6 Pause Bench Press

Work at RPE 7-8
1sec. pause on chest

B1. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

@RPE 7-8

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 7-8

C. Goblet Squat 5 x 15

15 Goblet Squat
15 Goblet Squat
15 Goblet Squat
15 Goblet Squat
15 Goblet Squat