A. Teams of 2

teams of 2 accumulate as many calories as possible :

6 min Row
6 min Echo Bike

Rest 3 min

4 min Row
4 min Echo Bike

Rest 3 min

2 min Row
2 min Echo Bike

Partners can switch as needed to stay at a good intensity all the time!

A. Max height wallballs 5 x Max

Max height wallballs
Max height wallballs
Max height wallballs
Max height wallballs
Max height wallballs

B. 10 Rounds For Time of Squat Cleans, Hang Cleans, Front Squats, and Split Jerks

1 Squat Clean
1 Hang Clean
3 Front Squat
1 Split Jerk

A. 30 minute EMOM of Rowing, Double-Unders, Dumbbell Thrusters, and more

Row
30 Double-Under
8-12 Dumbbell Thruster
2-6 Muscle-Up
5-8 Devil's Press
Rest

A. Skill

12 min to work kipping / Butterfly / C2B pullups

1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)

2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM

3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes

B. 21-15-12-9-6 Dual Dumbbell Front Squats, Push-Ups, and Box Jumps

Dual Dumbbell Front Squat
Push-Up
Box Jump