A1:
5 sets of 3 Weighted Eccentric Pistols @30A0 (each leg)
A2:
4-4-4-4-4 Dead Hang to Inverted in Rings @3011
Start every 1:30min one of the exercises (alternating).

B:
6 rounds, each for time of:
20 DB Walking Lunges @ challenging Load
15 KB Swings @ Heavy Load
100m Run
Rest 90sec. between each round.


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Tabata Bike (Concept 2)
Rest 2min.
30sec. Sprint on Bike (Concept 2)
30sec. Easy

Station 2
Build up to a heavy set of:
5/5 Front Rack Lunges

Station 3
EMOM for 7min do:
3/3 KB Front Rack Eccentric Pistols @30A0 to a 45cm Box / or a Bench

Station 4
2 rounds of:
30sec. Weighted Plank Hold
30sec. Rest
30sec. Weighted Push-up Hold
30sec. Rest
30sec. Weighted Hollow Hold
30sec. Rest

Station 5
AMRAP in 7min of:
10 KB Front Rack Goblet Squats (5 per side)
10 KB Swings
50 High Knees