A1. Dumbbell Walking Lunges 3 x 12-20

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

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Metcon

8min AMRAP of:
12cal Row
2,4,6,8...Single Arm DB-Thrusters (each arm)

C. Accessories

3 sets of:
6-10 Hip lifts
20-30sec. russ. twists (MedBall)
rest by feel

A. Hyrox Intervals

In teams of 3

Amrap9
18 Cal Skierg
18 Wallballs

Rest 1 min

Amrap9
18 Cal Row
18 Burpee Broadjumps

Rest 1 min

Amrap9
18 Cal Bike
18 Lanes Farmers walk


All movements should be split in reps of 6/6/6

A. Clean Pull + Clean High Pull + Squat Clean 7 x 1

1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean
1 Clean Pull + Clean High Pull + Squat Clean

B. Accessories

5 sets
6-10 Chaos bar strict press
Rest 60s

A1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

A2. Goblet Cyclist Squat 3 x 12-16

12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat

B. Intervals

Every 2 min for 8 min do

15/12 Calories Echo Bike

Go Hard each set!

A. 3-Position Snatch 7 x 1

1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch

Snatches are from Low Hang/Hang/high hang

B. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

All sets at RPE ~ 8

C. Ring Muscleup

1. Max Reps RMU in 30s

Rest 1 min

2. 5-7 sets of 40% of max Reps with 15s/30s/45s...Rest between. Extend Rest Periods only if you fail a set! If you fail before the 5th set, dont do set 6/7/8


OR

Work on RMU skill for 10-15 min

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