A. Going Dark Strongwoman Edition -TC 16min

50 DB Box Step Ups to 20" #22,5/15
30m Yoke Carry #Bodyweight
30 KB Push Presses #2x24/16
30m Yoke Carry
50 DB Box Step Ups #22,5/15

A. Tabata Running, Prowler Pushes, Hand Over Hand Sled Pulls, and Kettlebell Swings for 12 x 60/120s

Run
Prowler Push
Hand Over Hand Sled Pull
Kettlebell Swing

A. Endurance

Von Min 0-7
Run / Bike / Ski @Zone 2

Von Min 7-14
Run / Bike / Ski @Zone 2

Von Min 14-21
Run / Bike / Ski @Zone 2

directly into

40s On / 20s Off x18
1: Echo Bike
2: Ski Erg
3: Pause

A. Bar Muscle Up

Practice

B. 20 minute AMRAP of Seal Walks, L-Pull-Ups, Ring Push-Ups, and Prone Dumbbell Presses

Seal Walk
10 L-Pull-Up
10 Ring Push-Up
10 Prone Dumbbell Press

A. Deload Zone 2 Endurance

Amrap40 in Zone 2

400m Run
24/18 Cal Echo Bike
200 Singleunders
400m Run
24/18 Cal Echo Bike
100 Doubleunders
400m Run
24/18 Cal Echo Bike
50 Single Crossovers or 2:00 Practice

Nosebreathing on Bikes and Runs

A1. Kettlebell Gorilla Row 4 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

A2. Seated Single Arm Dumbbell Strict Press 4 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. WOD

For time
4 sets of

8 cal Echo Bike
12 DB double Push Jerks
6 burpee to Box step up
12 DB double hang Snatches
8 Push up

1:00 min rest after each round

A. Long Conditioning

10 sets of:
2min on 1min off

1. AMRAP of:
20/15cal Row
15 DB-Thrusters @2x22,5/15kg

2. AMRAP of:
10 BJ over @24/20''
10 T2B
10 Burpees
Aim for consistent reps/rounds for all 10 sets!