A. Team wod in teams of 2

6 min Amrap
12 sync. Deadlifts (70/55 kg)
9 sync. barfacing burpees
6 HSPU each

-3min rest

6 min Amrap
12 sync. Power cleans (55/40 kg)
9 sync. barfacing burpees
6 HSPU

-3 min rest

6 min Amrap
12 sync. STOH (50/35 kg)
9 sync. barfacing burpees
6 HSPU


—>if barbell cycling is too difficult take two DB
—> HSPU can be scaled to push up variations

A. 20 minute EMOM of Rowing, Echo Bikes, and SkiErgs

Row
Echo Bike
SkiErg
Rest

A. Clean complex

10 Sets

Set 1-3
1 powerclean
1 squatclean
3 frontsquats
1 splitjerk

Set 4-7

1 powerclean
3 frontsquats
1 splitjerk

Set 8-10
1 powerclean
1 splitjerk

1-2 min rest between sets

B. Clean Pull 4-4-4-2-2

4 Clean Pull
4 Clean Pull
4 Clean Pull
2 Clean Pull
2 Clean Pull

A. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

B. Workout

3 sets of:
3min AMRAP of:
10 push ups
10 russ. KBS
10 alt. Bos step ups
rest 1min btw sets

A. SKILL

Handstand Walk progressions
- leaning on wall or box
- Hand lift offs on wall or box
- plate climbs on wall or box
- assisted
- walk to wall to hs hold

B. Gymnastics WOD

10-9-8-7-6-5-4-3-2-1

Burpee pullups (sc. to burpee jumping PU)

After each round do 6-10 tuckups

TC 12 min

A. Pull up Capacity

5 sets of:
2-5 strict Pull ups (scale to banded or ring rows for 5-8reps)
into 3-10 kipping/butterfly pull ups/C2B (scale with kipping movement--> beat swings)
rest 60sec.
Aim to hang on to the bar for the whole set. You obviously need to transition if you do ring rows and beat swings. Also give yourself a little break (5-10sec.) if only grip is the limiting factor.

B. 12 minute EMOM of Echo Bikes, Wall Ball Shots, and Alternating Dumbbell Snatches

Echo Bike
Wall Ball Shots
Alternating Dumbbell Snatch