A. 7 minute EMOM of Rowing, SkiErgs, Echo Bikes, and Shuttle Runs

Row
SkiErg
Echo Bike
8 Shuttle Run

A. Clean

9 Sets:

Every 90 sec.

1 cleanpull; 1 squatclean; 1 splitjerk

B. Clean Pull 5-5-5-3-3

5 Clean Pull
5 Clean Pull
5 Clean Pull
3 Clean Pull
3 Clean Pull

A. Amrap‘30

27 partner medball sit ups
21 partner wb
15 sync Box jumps
9 sync HSPU (3-5 wall walks)

—> after each round 50 cal on rower (split)

A. Conditioning

8 sets of:
2min on 1min off
1. 12cal Echo Bike
max distance Farmers walk (15m there and back)

2. AMRAP of:
8 WB
12 Low Hang Snatches (6 each side)
24 Single Unders
Options for Single Unders:
lateral shuffle jumps
plate step ups

A. SKILL

Practice Ring muscleups (strict)

- falsegrip ring rows / ringdip varitions

- low ring transitions

- falsegrip ring pullups

- Partner supported

B. Gymnastics WOD

Amrap12 for Quality

40s doubleunders
30s weighted situps
20s handstand hold
10s chin over bar hold

A. Barbell Bench Press 3 Reps

3 Barbell Bench Press

Build up a 3RM Bench Press in 12 minutes.

B. 1:30 of Push-Ups

Push-Up

Variations:
1. floor
2. 20'' box
3. 24'' box
4. 30'' box

C. Max Time Farmers Walk

One unbroken attempt for max time with 50% of bodyweight in each hand.
Wlking 15m there and back.
- 3min cap -

D. Echo Bike for 1 minute

Echo Bike