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4 x 6min Amrap (2 min rest)

FITNESS

A: Lower body 

8 Ring assisted Pullups

6 Step over

8 m 2DB walking Lunges

6 2DB Squat

B: Upper body

6/8 Cal Ski/Bike/Run

3 Wallwalks

8 Wallball

5 Pushups

4 x 6min Amrap! (2 min rest)

PERFORMANCE

A:  Lower Body

8 Pullups (Kipping/Butterfly) Practice

6 Boxjump Over

8 m 2DB OH walking Lunges (Alt.4m)

6 2DB Squat

B: Upper Body

6/8 Cal Ski/Bike/Run

3 Wallwalks

8 Wallball

5 Handstand Pushups