A. 2xAmrap

AMRAP 15 min
100m - 200m - 300m - ....
Row
+ 200m easy Run after each Round

[3 min Rest]

AMRAP 15 min
2 - 4 - 6 - ...
cal Echo Bike
+ 200m easy Run after each Round

A. SKILL and Strength

Jumping bar muscleups

Then

Gobletsquats on medball

B. WOD

In teams of 3-5

Amrap10

1 Partner bikes

The others try to throw the medball over the rack as often as possible

Switch after 300m on bike

A. 18 minute EMOM of Echo Bikes, Muscle-Ups, and Double-Unders

Echo Bike
2-7 Muscle-Up
50 Double-Under

Rest 2min before B starts

B. Snatch Complex

With a 6min running clock work up to the heaviest weight for:
2 Hang Snatches

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. Toes to bar Capacity

4 sets of:
10-20sec. L-sit (scaling --> testing week)
4-6 strict T2B (scale to leg/knee raises)
5-10 Kipping T2B (scale to leg or knee raises)
rest 90sec.
Aim to hang on to the bar for the whole set. But give yourself a little break (5-10sec.) if only grip is the limiting factor.

B. 12 minute AMRAP of Wall Walks, Dual Dumbbell Hang Squat Cleans, and Double-Unders

3 Wall Walk
9 Dual Dumbbell Hang Squat Clean
36 Double-Under