A. 30min ECHO BIKE

30 minutes
as many cals as possible @ Echo Bike:

0:00 - 15:00
after 10/8/6cals do 8 shuttle runs
then rest 1min

15:00 - 30:00
after 10/8/6 cals row 250/200m
then rest 1min

A. Shoulder and hip

Shoulder and hip

Warm Up

Bring Sally up Burpees

A. SKILL and Strength

Horizontal ropeclimbs + Mat jumps

Then

Pushups with Coach

B. WOD

2 groups of 5 min

1. Kongaline Sledpush 50m

rest 2 min

2. Kongaline Bearhug carry 10m

A. Snatch Balance 7 x 1

1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance

B. Overhead Squat 7 x 1

1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat

C. Finisher

Tabata

Ballstic KB rows

A. SKILL BAR MUSCLEUP

In 10-12 min work on BMU

- Jumping
- Air chair position
- hips to bar
- banded
- assisted
- accumulate

B. 6 Rounds For Time of Alternating Dumbbell Push Presses, Pull-Ups, and Burpee Box Jump-Overs

10 Alternating Dumbbell Push Press
8 Pull-Up
6 Burpee Box Jump-Over

Both Dbs stay on shoulders but only is pushpressed in alternating reps

Scale pullups with jumping pullups or ringrows

A. For Time: Dumbbell One-Arm Overhead Walking Lunges, Dumbbell One-Arm Box Step-Ups, Strict Handstand Push-Ups, and Handstand Walks

Dumbbell One-Arm Overhead Walking Lunge
50 Dumbbell One-Arm Box Step-Up
50 Strict Handstand Push-Up
Handstand Walk

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