A. Lower Body Strength

3 sets of:
8-12 rom. DL with controlled eccentric
rest 1-2min

B. Metcon

5 sets of:
2min on 1min off

10 alt. DB-Box step ups @20"
10 Push Ups
10 inverted Bar rows
max cal Echo Bike in remaining time

A. 28 mins work / 3 mins Rest

2x

AMRAP‘7
8/10 cal Echo Bike
10 DB STOH
10 Wall Balls

- Rest 1 min -

AMRAP‘7
50 DUs
10 DB Cleans
10 OH walking Lunges

- Rest 1 min -

A. 4 Rounds Total

2min Row at 6RPE Pace

In 2 minutes:
20/16 Cal Echo Bike at 8-9RPE


2min Echo Bike at 6RPE Pace

In 2minutes
200m Run at 8-9RPE

A. Splitjerk Build up

3 sets
3 tall splitjerks with 5s pause in catch
Rest 60s

6 sets
2 splitjerks with 3s hold in dip
Rest 75s

9 sets
1 splitjerk
Rest 90s

A. Strength

Work on heavy Farmerswalk for 12-15 min

B. WOD

3 sets

Amrap3
5 burpees
10 wallballs
15 situps

Rest1 min

A. Shoulder Press 2 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press

Controlled ecc. and no TNG!
All sets @ 60% of last weeks weight

B. Ring Muscle Ups

12min of Skill work.

or

30 RMU for time (TC10)

C1. Half Kneeling Single Arm Kettlebell Overhead Press 2 x 6-12

6-12 Half Kneeling Single Arm Kettlebell Overhead Press
6-12 Half Kneeling Single Arm Kettlebell Overhead Press

@RPE 8-9 - ME for 3. set

C2. Rope Climb with Legless Descent 2 x 1-3 Meters

1-3 Rope Climb with Legless Descent
1-3 Rope Climb with Legless Descent

@RPE 8-9 - RPE10 for 3. set

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 8

B. Box Step-Up 2 x 6-8

6-8 Box Step-Up
6-8 Box Step-Up

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE 8-9

Only use weight of you achieved max range of motion without using the bottom leg!

C. Prone Banded Leg Curls 70 Reps

70 Prone Banded Leg Curls

Do in as few sets as possible

D. Tabata Push ups and Rows

Amrap5
2 Ringrows
2 DB strict press
4
4
6
6
....