A. 30-25-20-15-10-5 Rowing, Echo Bikes, and Burpee Shuttle Runs

Row
Echo Bike
Burpee Shuttle Run

A. 10 Rounds For Time of Power Cleans, Squat Cleans, and Front Squats

1 Power Clean
1 Squat Clean
3 Front Squat

B. Clean Pull 5-5-5-3-3-3

5 Clean Pull
5 Clean Pull
5 Clean Pull
3 Clean Pull
3 Clean Pull
3 Clean Pull

A1. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

DB in contralateral hand.

A2. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

B. MetCon

3 rounds of:
45sec. of C2-Bike for cals
rest 15sec.
45sec. max single arm DB-Thrusters
rest 15sec.
45sec. max ring rows
rest 15sec.
45sec. max DB-hang Snatches
rest 15sec

A. Amrap‘30 in Teams of 3

10 pull ups (Split + others are hanging from bar)
10 sync DB snatches (15/22,5 kg)
10 team sit-ups

30 cal Echo Bike (one works, one suitcase hold, one wall sit)

15 pull ups
15 DB Snatches
15 Team Sit-ups

30 cal Echo Bike (one works, one suitcase hold, one wall sit)

20 pull ups
20 DB Snatches
20 Team Sit-ups

30 cal Echo Bike (one works, one suitcase hold, one wall sit)

25 pull ups
25 DB Snatches
25Team Sit-ups

30 cal Echo Bike (one works, one suitcase hold, one wall sit)
…

A. BAR MUSCLEUP SKILL

For 12-15 min practice

- jumping BMU
- hips to Bar
- low bar transition
- banded/Partner assisted

B. SKILL WOD

Amrap10 for Quality

8-10 alt. Rolling pistols/airsquats
6-8 dragon flags on bench
2-4 Pull - overs / skin the cat

A. 24 minute EMOM of Echo Bikes, Dumbbell Thrusters, Double-Unders, and Pull-Ups

Echo Bike
8-12 Dumbbell Thruster
30 Double-Under
5-12 Pull-Up
Rest