A. 1 hour 30 minute EMOM of Echo Bikes, SkiErgs, BikeErgs, and more

Echo Bike
SkiErg
BikeErg
15 Shuttle Run
Row

A. Clean complex

10 sets:

1 squatclean
4 Frontsquats
1 Pushjerk

1-2 min rest

B. 10 minute AMRAP of Hang Power Cleans and Barbell Thrusters

8 Hang Power Clean
8 Barbell Thruster

A. Down and Up in Teams of 2

100 Du
80 Sit ups
60 DB Cluster (2x22,5/15 kg)
40 Box jump over
20 Wall walks
40 Box jump over
60 DB Cluster
80 Sit ups
100 DU

A1. Dumbbell Floor Press 4 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

A2. Kettlebell Gorilla Row 4 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

B. 15 minute AMRAP of Alternating Box Step-Ups, Farmers Walks, and Alternating Single-Arm Dumbbell Hang Clean and Jerks

12 Alternating Box Step-Up
Farmers Walk
16 Alternating Single-Arm Dumbbell Hang Clean and Jerk

A. SKILL/Strength

In 10-15 min work on

Kipping hspu in Cluster sets of 1.1.1 (Rest 10s between reps)

Or work on

Handstand hold + negatives


After each set do 10s chin over bar hold

B. Ropeclimb Wod

In teams of 2-4 do amrap 12 as a kongaline

1 ropeclimb or 2 horizontal RC
20s banded flutter Kicks

A1. Deadlift 5-3-1

5 Deadlift
3 Deadlift
1 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 5-3-1

5 Shoulder Press
3 Shoulder Press
1 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

Work at 1-2RIR for each set.

B2. Skater Squat 3 x 6-10

6-10 Skater Squat
6-10 Skater Squat
6-10 Skater Squat

C. 3 minutes of Banded Tricep Pushdowns

Banded Tricep Pushdown