Ring toes to bar + banded pullaparts
Double DB Frontsquats
Ergometer WOD
In teams of 4 do
3 rounds
1 min Ski
1 min row
1 min Bike
1 min Echo
Teams of 3:
1 partner 5 cal Ski erg
1 partner 5 cal echo bike
1 partner rest
-> add 5 cal each round
-> rotate till everyone completed one full round
6 sets of:
90sec. on 90sec. off
1. 15/12cal row
10 Front Squats @60/40kg
ME Ring MU
2. AMRAP of:
7 KB-SDLHP @32/24kg
7 T2B
7 Burpee over KB
Aim for max reps in each interval. Go really hard on the first round and see how close you can keep your score on the later ones.
10-15 sets of:
1 Snatch @80-90%
rest 45sec. btw sets
Aim for no misses on these. Only work higher than 80% if you can maintain good form and are able to make the lift with no miss. Consider your fatigue from the intervals.
12 min to work on Handstand walk:
- wall-walk/Shoulder tap on box or on wall
- box circles
- 2-3 step walk to wall
- Partner assisted
- walk for distance and distance for time
20 Wall Ball Shots
16 Kettlebell Sumo Deadlift High Pull
12 Toes to Bar