A. Team WOD #2 in Teams of 2

Amrap‘6
40 DB Snatches 15/22,5 kg (split as needed)
4 Lanes s.a. OH walking lunges YGIG

(3 min rest)

Amrap‘6
21 s. a. DB Thruster (Sync)
15 Pull ups (Split)
9 Burpees over partner in plank (Split)

(3 min rest)

For time: -TC: 6 min
40 DB Snatches
4 Lanes s.a. OH walking Lunges YGIG
21 s.a. DB Thruster
15 Pull ups
9 Burpees over partner in plank (each)

—>24 min

A. For Time: Rowing

Row

B. 10 minute AMRAP of SkiErgs and BikeErgs

SkiErg
BikeErg

C. 20-18-16-14 Echo Bikes and Shuttle Runs

Echo Bike
Shuttle Run

A1. Power Clean 5 x 1

1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean

A2. Front Squat 5 x 2

2 Front Squat
2 Front Squat
2 Front Squat
2 Front Squat
2 Front Squat

A3. Push Jerk 5 x 1

1 Push Jerk
1 Push Jerk
1 Push Jerk
1 Push Jerk
1 Push Jerk

B. 12 minute EMOM of Power Cleans, Barbell Thrusters, Squat Cleans, and Shoulder to Overheads

10 Power Clean
8 Barbell Thruster
8 Squat Clean
10 Shoulder to Overhead

A. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

B. 4 Rounds For Time of Wall Ball Shots, Alternating Dumbbell Snatches, and Ring Rows

15 Wall Ball Shots
12 Alternating Dumbbell Snatch
9 Ring Row

A. SKILL

For 10 min practice *

3-5 (Kipping) Ringdips
Or
3-5 negatives with 3s ecc.
Or
3-5 feet supported

*After each set do 8-10s C2B hold (inverted row)

B. Stability Cycle

5 sets
10s Single arm Ring plank each side
Rest 15s
10 back extentions (2s hold at top)
Rest 15s
10 halfkneeling plate windmills (5/5)
Rest 15s
10 sandback GHD situps
Rest 15s

A1. Deadlift 7-5-3

7 Deadlift
5 Deadlift
3 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 7-5-3

7 Shoulder Press
5 Shoulder Press
3 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

Work at 1-2RIR for each set. Weak side first.
Parallel feet.

B2. Deficit Barbell Back-Racked Reverse Lunges 3 x 6-10

6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges

Keep 1-2RIR in every set.
Weak side first.
Barbell Back-Racked.
2'' deficit.

C. For Time: Banded Tricep Pushdowns

75 Banded Tricep Pushdown

Accumulate 75 reps with as little rest as possible. But you need to get at least 5-10 reps for each set.