A. Full body

—>Follow along
—>foamrolling

A. Intervals Teams of 2

For time: 2 min on/1 min off

5km Row
200 cal Echo bike

—> switch ergs with you partner after every interval

A. SKILL and Strength

Pullups Variations

Then

Pushups with Tempo

B. WOD

In teams of 2/3

Amrap 3 each

1. Boxjumps

2. Burpees

3. Medball situps

A. Squat Clean Thruster 8-7-6-5-4-3-2-1

8 Squat Clean Thruster
7 Squat Clean Thruster
6 Squat Clean Thruster
5 Squat Clean Thruster
4 Squat Clean Thruster
3 Squat Clean Thruster
2 Squat Clean Thruster
1 Squat Clean Thruster

Do reps as Singles standing up and reset after esch rep. Build up with good form!

B1. Kettlebell Carry (fr/fa) 3 x 50 Meters

Kettlebell Carry (fr/fa)
Kettlebell Carry (fr/fa)
Kettlebell Carry (fr/fa)

B2. Ring Plank 3 x 40-60 Seconds

Ring Plank
Ring Plank
Ring Plank

A. 18 minute AMRAP of Box Jumps, Push Presses, and Toes to Bars

15 Box Jump
12 Push Press
9 Toes to Bar

A. 15 minute AMRAP of Wall Walks, Alternating One-Arm Dumbbell Snatches, and Box Jump Overs

3 Wall Walk
12 Alternating One-Arm Dumbbell Snatch
15 Box Jump Over

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