A. SKILL + Strength

Chinups
- negatives
- Banded
- full

Alt. With

3 x 2 Walking lunges + 2 airsquats

B. Wod

Wod
Emom16
1. 40s ME C2 Bike
2. 40s ME knee raises
3. 40s ME skierg
4. 40s ME Kb pull throughs

A1. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

A2. Supinated Barbell Bent Over Row 4 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. 15 minute AMRAP of Ring Rows, Single Arm Kettlebell Thrusters, and Bikes

9 Ring Row
12 Single Arm Kettlebell Thruster
Bike

5 each arm for the Thruster.

A. 4 Rounds For Time of Echo Bikes, Rowing, and SkiErgs

Echo Bike
Row
SkiErg

> YGIG

A. Power Clean 1.1.1.1.1.1-1.1.1.1.1-1.1.1.1-1.1.1-1.1-1

1.1.1.1.1.1 Power Clean
1.1.1.1.1 Power Clean
1.1.1.1 Power Clean
1.1.1 Power Clean
1.1 Power Clean
1 Power Clean

Rest 15s between reps / Build up with focus on good form

B. Finisher

3 sets no rest
100m KB carry (FR/OH)
50m walking lunges

A. Heel Elevated Goblet Squats 4 x 12-25

12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats

Work at ~1-2RIR for all sets.

B1. Single Arm Dumbbell Floor Press 3 x 8-15

8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

C. Accessories

Accumulate 100 prone banded leg curls.
then
Accumulate 100 band pull aparts.

A. Power Clean 4 x 3

3 Power Clean
3 Power Clean
3 Power Clean
3 Power Clean

B. Conditioning

30min EMOM
1. 18/14cal Row
2. 6-10 Double KB-Front Squats @2x24/16kg + 6-10 C2B
3. 3-5 wall walks
4. 15/12cal Echo Bike
5. 8-12 Double KB-Snatches @2x24/16kg
6. rest

C. Accessories

3 sets no rest
in prone positon:
10 reps of each: Y-shrug, W-shrug, W-Press, A-Shrug, T-shrug (use no weight or small plates - no resting your arms or hands on the floor btw reps or movements)
8-12 Hollow rock into L-sit on plates
10-20sec. Copenhagen plank (each side)