A. 3x EMOM

12 min E3MOM

1) 120s row
2) 120s Echo Bike
3) 120s ski
4)120s C2Bike

2min Rest

12min E2MOM
1) 80s row
2) 80s Echo Bike
3) 80s ski
4)80s C2Bike

2min Rest

12 min EMOM
1) 40s row
2) 40s Echo Bike
3) 40s ski
4)40s C2Bike

A. SKILL and Strength

3- Point DB row (Knee on bench) 8-10 / side
Alt. With 8-10 Ringpushups

B. WOD

In teams of 2/3

Amrap10

600m row
50 alt. Airsquats
40 alt. Burpees

A. 20 minute EMOM of Echo Bikes, Chest-to-Bar Pull-Ups, and Strict Handstand Push-Ups

Echo Bike
8-15 Chest-to-Bar Pull-Up
Echo Bike
6-15 Strict Handstand Push-Up

Rest 5min before B starts

B. Clean and Jerk Complex

With a 6min running clock work up to the heaviest weight for:
Clean + Jerk + Front Squat + Jerk

C. Accessories

3 sets of:
8-15 slider leg curls
rest 30sec.
6-12 strict leg raises
5-8 (wtd.) sideplank rot. (each side)
rest 60sec.

Accumulate 100 band pull aparts

A. Clean and Jerk 10 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

Start at first weight after empty bar and and work up by feel but prioritize form!

B. 10 minute EMOM of Deadlifts, Hang Power Cleans, and Push Jerks

12 Deadlift
9 Hang Power Clean
6 Push Jerk

Go for the heaviest weight you can move with good form. Aim for unbroken reps for all sets.