A. Teams of 2

Teams of two

50-40-30-20-10
row cal
C2B cal

TC 18 min

4 min Rest

50-40-30-20-10
Row cal
Ski cal

TC 18 min

A. SKILL and Strength

Toes to bar + Sandbag on Platform

B. WOD

In teams AMRAP10
SKIERG FOR METERS
Switch every 150m then 50m farmers walk

A. 16 minute EMOM of Rowing and Muscle-Ups

Row
2-5 Muscle-Up

Rest 4min before B starts

B. Snatch Complex

With a 5min running clock work up to the heaviest weight for:
Snatch + Hang Snatch

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

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.