A. 5 Rounds For Time of Rowing, Echo Bikes, and Shuttle Runs

Row
Echo Bike
10 Shuttle Run

A. 8 Rounds For Time of Snatch Grip Deadlifts, Power Snatches, and Hang Snatches

1 Snatch Grip Deadlift
1 Power Snatch
1 Hang Snatch

B. Snatch Pull 5-5-3-3-3

5 Snatch Pull
5 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull

A. Hello 2023! in teams of 2

3 Rounds for time:

2023 m row (split)

20 sandbag/dball/ KB cleans YGIG

23 TTB (split) —>other person bear hug/ front rack hold

20 sandbag squats (split) —> other person wall sit

23 partner push ups

A1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A2. 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

B. 15 minute AMRAP of Alternating Box Step-Ups, Rowing, and Dumbbell Ground to Overheads

16 Alternating Box Step-Up
Row
8 Dumbbell Ground to Overhead

A1. Back Squat 6-4-2

6 Back Squat
4 Back Squat
2 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 6-4-2

6 Weighted Supinated Pull-Up
4 Weighted Supinated Pull-Up
2 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Seated Banded Leg Curls 3 x 15-25

15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls

1sec. hold at peak contraction.

B2. Single Arm Dumbbell Floor Press 3 x 6-12

6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press

Keep 1-2RIR in every set.

B3. Band Pull Apart 3 x 15-20

15-20 Band Pull Apart
15-20 Band Pull Apart
15-20 Band Pull Apart

1sec hold at peak contraction.

A. SKILL kipping Ring Muscleups

Practice for 10-12 min

- low ring transition
- low rings hips to rings
- high rings swinging
- high rings hips to rings
- assisted
- accumulate RMU

B. Gymnastics WOD

Emom16
1. 30s ME strict pullups
2. 30s ME hollow rocks or Hollow hold
3. 30s ME kipping HSPU
4. 30s ME Flutter Kicks