A. Intervals

4 min on 2 min off (5 Sets):
Choose between ( echo bike, rower, ski erg, bike erg)

Warm Up

3 rounds
15m plate OH carry each side
15m fronthold plate carry
15m 90° plate carry
15m pinch grip plate carry each side

A. Strength

L-Sit varitions + Ring hold swings or Ring pullups

B. Wod

In teams of 3/4

Amrap12

50 cal bike
50 burpees over Partner in plank
50 cal row
50 wallball throws

A. Power Clean and Jerk 10 x 2

2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk

start @~60% and work up by feel to a heavy double (not max!)

B. 16 minute EMOM of Muscle-Ups, Overhead Squats, Double-Unders, and more

2-5 Muscle-Up
8 Overhead Squat
30 Double-Under
Handstand Walk
2 Rope Climb
8 Power Clean

choose Rope climb or HS-walk, whatever you want to practice.
One Barbell for OHS and P. Cleans, weight should be heavy but with unbroken reps for all sets.

A. Long Conditioning

30min AMRAP of:
A: 5min Row for distance
B: While A is rowing "AMRAP" of:
12/9cal Echo Bike
4x15m Farmers walk @2x24/20kg
20 air squats
10 push ups
- switch after 5min and move with moderate to low intensity -