A. Whole Body Mobility flow

follow along

A. 3x 10 Minutes

use 3 different ergs
(ski erg, echo bike, row, bike erg)

3 SETS:
10min as many cals as possible
Person A,B,C: work
Person D: rest

(2min rest between sets)
(Scoring: points = cals in total)

A. Power Clean 5 x 3

3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean

Pause 3s in each catch! Build up as long as pause can be hold!

B1. Dual Kettlebell Front Rack Carry 3 x 100

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry

B2. Dragon Flag 3 x 6-8

6-8 Dragon Flag
6-8 Dragon Flag
6-8 Dragon Flag

A. SKILL and Strength

SA landmine presses + chinup Variations

B. WOD

In teams of 2/3

Amrap10

600m row
50 alt. Airsquats
40 alt. Burpees

A. Gymnastics Capacity

6 sets
2-5 strict pullups / 6-8 Ring rows
Rest 10s
5-10 kipping (c2B) pullups / 8-12 jumping (C2B) pullups
Rest 60s

B. 10 minute AMRAP of Double-Unders, Wall Ball Shots, and Alternating One-Arm Dumbbell Snatches

24 Double-Under
12 Wall Ball Shots
6 Alternating One-Arm Dumbbell Snatch

A. For Time, partitioned any way: Muscle-Ups, Rowing, and Wall Ball Shots

40 Muscle-Up
80 Calories of Rowing
120 Wall Ball Shots

B. Accessories

3 sets of:
8-12 3-point DB-rows (each side)
rest 30-60sec.
8-12 single arm DB-Bench Press @21X1 (each side)
rest 30-60sec.

3-5 rounds of:
6-10 reps of:
Hollow rock, V-up, Tuck-up, Hollow hold
rest 60sec. btw rounds

A1. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

A3. Supinated Pull-Up 3 x 5-8

5-8 Supinated Pull-Up
5-8 Supinated Pull-Up
5-8 Supinated Pull-Up

Scale to banded, Feet supported or sup. grip inverted bar rows

B. Accessories

3 sets of:
ME seat banded leg curls (1sec. hold)
15 Facepulls (1sec. hold at peak)
ME lateral raises (1,25-2,5kg - shoot for 10-20 reps)
rest 1min