A. SKILL and Strength

Chinups (banded) + 1 lane sealwalk race

Then

Tempo Gobletsquats on medball

B. WOD

Amrap6

6 medball ground to overhead
6 lanes medball shuttle runs with floor Touch
6 burpee over medball

A. For Max calories YGIG

30 sec Echo bike
1 min Echo bike
90 sec Echo bike
2 min Echo bike
2,5 min Echo bike
3 min Echo bike
2,5 min Echo bike
2 min Echo bike
90 sec Echo bike
1 min Echo bike
30 sec Echo bike

—>36 min

A. 16 minute EMOM of Echo Bikes, Muscle-Ups, and Bar Muscle-Ups

Echo Bike
2-6 Muscle-Up
Echo Bike
3-8 Bar Muscle-Up

Rest 2min before B starts

B. Clean and Jerk Complex

With a 7min running clock work up to the heaviest weight for:
Clean + 2 Front Squats + Jerk

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

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