A. For Time: Running, Burpee Broad Jumps, Kettlebell Squats, and more

Run
Burpee Broad Jump
Run
Kettlebell Squat
Run
Push-Up
Run
Bodyweight Walking Lunge
Run

Cap each 1000m run with 6 minutes

A. Endurance

Every 8 min for 40 min do (5 sets)

500/450m Row
400m Run
250/225m Row
200m Run

Scale to finish each set sub 6 min!

A1. Dumbbell Bulgarian Split Squat 3 x 6-8

6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat

rest 30sec. btw legs

A2. Supinated Pull-Up 3 x 4-6

4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up

Scale: banded, negativ 5-10sec. or feet assisted

B. Accessoires

3 Sets:
8-12 sideplank hip
Lifts
40-60sec. (wtd.) Horse Stance
8-12 alt. leg lowerings in Hollow position (with band)
8-12 banded chops (each side)

A1. Deadlift 3 x 5-8

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

TNG or floating and start from top if ROM is not there yet.
Work at RPE ~8

A2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Work at RPE ~8

B. Range of Strength Work

3 sets of:
5 Zercher Jefferson curls with 5s ecc and 5s concentric
10 Pike leglifts with 2s hold at top


3 sets
40-60s shoulder extention hold
40-60s feet supported german hang with shoulder rotation

A. Bar Muscle Up

Practice

B. 15 minute AMRAP of Alternating Bar Hanging Hand Releases, Dumbbell Pullovers, and Eccentric Handstand Push-Ups

20 Alternating Bar Hanging Hand Release
15 Dumbbell Pullover
3 Eccentric Handstand Push-Up

C. 8 minute EMOM of Weighted Hollow Holds and Pike Leg Lifts s

Weighted Hollow Hold
15 Pike Leg Lifts

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

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