A. Team

30min Amrap:

14 Burpee Medball passes
18 cal. Echo Bike (9 each YGIG)
16 alt. Syncro DB-snatches
20 cal row YGIG (10 each)

A. Rope climbs and Double unders

skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

12 min EMOM:
1) 1-3 rope climbs (or prone rope climbs x2)
2) X double unders

Gymnastics Pump:
3 Sets of:
5-15 Push ups (scale to box)
30 sec rest
12-20 Banded commando Pull ups (scale to ring rows)
30 sec rest
30 sec hollow hold

A. Power Clean 5 x 1.1.1.1.1

1.1.1.1.1 Power Clean
1.1.1.1.1 Power Clean
1.1.1.1.1 Power Clean
1.1.1.1.1 Power Clean
1.1.1.1.1 Power Clean

Rest 15s between each rep and build up a solid setup each time! Build up over the 5 sets

B. Tabata Hang Power Cleans and Push Presses for 12 x 20/20s

Hang Power Clean
Push Press

Alternate between the 2 movements from sets to set. It is 6 sets each movement.