Warm up

Bearcrawl

Crabcrawl

Walking Lunges

Kraft

Dumbbell Complex

E3MOM x3

6 DB Renegade Rows 10 m Farmers Walk

6 DB Frontsquats 10 m Farmers Walk

6 DB Press 10 m Farmers Walk

Gewicht AHAP ( As heavy as possible )

Metcon

Running Clock

Min.  0-5    500 m Row + max Reps Push ups

2 Min Rest

Min.  7-12   35/25 cal Bike + max Reps Situps

2 Min Rest

Min 15-19     250/200 m Row  20/15 cal Bike + max Airsquats