A. Amrap: 7 min on - 1 min off

A)
Run 600m while patner doeswall sit
60m Lunge shared
20 sync SQ
B)
60CAL EB while partner holds Plate
20 Burpees to plate
c)
SKI 600m while Partner holds KB
40 devil press

D)
600 row while partner holds planc
40 Wall Balls
10 Sync burpee box jump

A. Emom

Emom28
1. 20/15 Cal Row
2. 10 Shuttle Runs (7,5m = 1 Rep)
3. 20 alt. Wallball Lunges(20/14)
4. Rest

A. Skill/Strength

8 sets
10-15s Frontlever hold
Rest 30s
1:00 Crossover Practice
Rest 30s

B. Strength Conditioning

4 sets
15s Dips
30s pushups
45s Burpees
90s rest

A. Conditioning

10 sets of:
90sec. on 90sec. off

1. AMRAP of:
10 Burpee BJ over
max cal Echo Bike in remaining time

2. AMRAP of:
10 SA DB-Thrusters
10 Ring Rows
10 alt. DB-Snatches

A. 2 Snatch Pulls + 1 Hang Snatch 10 x 1

1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch
1 2 Snatch Pulls + 1 Hang Snatch

Start @1st after empty bar and work up by feel.

B. 12 minute EMOM of Echo Bikes and Lateral Burpees Over Lines

Echo Bike
6-10 Lateral Burpees Over Line

Push the Tempo really hard in each set!