A. 24 minute EMOM of Rowing, Echo Bikes, and Shuttle Runs

Row
Echo Bike
15 Shuttle Run

A. 6 Rounds For Time of Snatches, Snatch Balances, and Overhead Squats

1 Snatch
1 Snatch Balance
3 Overhead Squat

B. 3-Position Pause Snatch Pull 7-5-3

7 3-Position Pause Snatch Pull
5 3-Position Pause Snatch Pull
3 3-Position Pause Snatch Pull

A1. Close Grip Bench Press 4 x 6

6 Close Grip Bench Press
6 Close Grip Bench Press
6 Close Grip Bench Press
6 Close Grip Bench Press

A2. Ring Row 4 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

A3. Band Pull Apart 4 x 10-20

10-20 Band Pull Apart
10-20 Band Pull Apart
10-20 Band Pull Apart
10-20 Band Pull Apart

1sec. hold at peak.

B. 12 minute AMRAP of Rowing, Goblet Squats, and Farmers Walks

Row
12 Goblet Squat
Farmers Walk

15m there and back

A. Team of 3 Amrap‘30

150 cal accumulated on row and Echo bike
(2 can work at the same time)

30 sync. DB SA push press (22,5/15)
30 sync. alt. DB snatches
30 sync. Goblet squats
30 sync. anchor sit-ups

100 cal

20 sync. DB SA push press
20 sync. alt. DB snatches
20 sync. Goblet squats
20 sync. anchor sit-ups

50 cal

10 sync. DB SA push press
10 sync. alt. DB snatches
10 sync Goblet squats
10 sync. anchor sit-ups

A. SKILL

For 10-12 min work on kipping T2B
- jump into hollow
- jump into hollow to big kip
- jump into t2b singles
- try to get the 2nd rep

Or

Capacity Training
4-6 sets
ME T2B
Rest 90s

B. Wod

Amrap12 "Cindy²" in teams of 2 as YGIG

5 C2B pullups
10 Ring pushups
15 jumping airsquats

A. 10 minute AMRAP of Wall Ball Shots, Alternating Dumbbell Snatches, and Box Jumps

12 Wall Ball Shots
12 Alternating Dumbbell Snatch
12 Box Jump

rest 5min before B

B. 21-15-9 Goblet Squats, Toes to Bars, and Push-Ups

Goblet Squat
Toes to Bar
Push-Up