A. Amrap’30

20 A jumps
20 Partner WB (14/20 lb)
20 cal Row
20 DB Overhead reverse lunges (15/22,5 kg)
20 Burpees over partner
20 DB snatches (15/22,5 kg)

30 A jumps
30 Partner WB
30 cal Row
30 Overhead reverse lunges
30 Burpees over partner
30 DB snatches

40 A jumps
40 Partner WB
40 cal Row
40 Overhead reverse lunges
40 Burpees over partner
40 DB snatches

—>add 10 reps every round
—> all movements split as needed
—> partner WB are YGIG

A. 3 Rounds For Time of Rowing and Echo Bikes

Row
Echo Bike
Row
Echo Bike
Row
Echo Bike

A. Clean & Jerk

9 Sets:

1-3:
1 squatclean, 3 frontsquats, 1 powerclean, 1 splitjerk
60 sec. Rest

3-6:
1 squatclean, 3 frontsquats, 1 splitjerk
90 sec. Rest

7-9:
1 squatclean, 1 splitjerk
90-120 sec. Rest

B. 8 minute AMRAP of Power Cleans and Front Squats

10 Power Clean
10 Front Squat

A. SKILL and Strength

Emom14
1. 8-12s FrontLever hold variation
2. 6-8 alt. (Box) pistols with descent

B. Gymnastics Strength WOD

Amrap8
1 strict pullup
1 Hand release pushup
1 strict T2B
2
2
2
3
3
3
....

A. Conditioning

30min EMOM
1. 45sec. Echo Bike
2. 12-16 low hang DB-Snatches (6-8 each side)
3. 45sec. Farmers walk
4. 5-8 push ups + 8-12 air squats
5. rest

A. 20 minute AMRAP of Double-Unders, Kettlebell Snatches, Toes to Bars, and Single Arm Kettlebell Thrusters

48 Double-Under
12 Kettlebell Snatch
12 Toes to Bar
12 Single Arm Kettlebell Thruster