A. With a running clock

@0:00
AMRAP 16
30/25 cal Echo Bike
400 m run


@20:00 (in teams of 3 or 4)
Accumulate as many cals as possible together
Ski - Partner A
C2B - Partner B
10 shuttle runs - Partner C (+D)

- switch when Partner C/D finished the shuttle runs

-TC 20 min -

A. SKILL and Strength

Toes to Rings + Gobletsquats

B. WOD

Amrap 8

5 burpees on plate
10 plate ground to overhead
100m plate run

Advance 1 cone each round

TC 8 min

A. 20 minute EMOM of Rowing, Chest-to-Bar Pull-Ups, and Bar Muscle-Ups

Row
12 Chest-to-Bar Pull-Up
Row
6 Bar Muscle-Up

Rest 5min before B starts

B. Clean and Jerk Complex

With a 6min running clock work up to the heaviest weight for:
Deadlift + Hang Clean + 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. Intervals

5 sets of:
4min on 2min off

500/450m row
then AMRAP of:
12 single arm KB-Snatches @24/16kg (6 each arm)
8 T2B
12 single arm KB-Front Squats @24/16kg (6 each arm)
8 target Burpees (6'' above max reach)