A. Row and run

20-24-28-32… cal row

400 m run
(Take the run as a Break)

A. Ringmuscleup

15 min to work on Ringmuscleup

1. falsegrip ringrow
2. falsegrip Transition
3. top; bottom hold
4. Ringdip
5. Ring kipping
6. high hips
7. negative Transition
8. Ringmuscleup

B. 12 minute AMRAP of L-Sits, V-Ups, Double-Unders, and Toes to Bars

L-Sit
15 V-Up
30 Double-Under
10 Toes to Bar

A1. Tire Flip 5 x 1-3

1-3 Tire Flip
1-3 Tire Flip
1-3 Tire Flip
1-3 Tire Flip
1-3 Tire Flip

< work in conglaline

A2. Alt. Single Arm DB Strict Press 5 x 6-10

6-10 Alt. Single Arm DB Strict Press
6-10 Alt. Single Arm DB Strict Press
6-10 Alt. Single Arm DB Strict Press
6-10 Alt. Single Arm DB Strict Press
6-10 Alt. Single Arm DB Strict Press

B. Kettlebell Farmers Carry 400-200

Kettlebell Farmers Carry
Kettlebell Farmers Carry

< with 2x KBs
< first 100m should be unbroken

A1. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Heel Elevated Goblet Squats 4 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

B. Workout

3 rounds of:
10cal Echo Bike
10 Double KB-DL
15m Farmers walk
10 push ups
15m Farmers walk
10 ring rows

A. Muscle Snatch 5 x 3

3 Muscle Snatch
3 Muscle Snatch
3 Muscle Snatch
3 Muscle Snatch
3 Muscle Snatch

Before each set of snatches do 3 bounding Counter Movement jumps. Do the snatches with a moderate weight that moves fluently. No heavy pressing after the turnover.

B. Wod

Every 10 min for 30 min (sets)

1000m/900m row
400m run
14-20 Burpees over rower

Pick a consistent pace that you can hold over all sets! Set should be finished sub 8 min with a moderate intensity.

C. Accessories

2 sets no rest
15-20 banded Facepulls with 1s hold in peak contraction (red/Blue band)
16-20 Pike Leg lifts over KBs

A. Intervals

8 sets of:
2min on 1min off

1. AMRAP of:
15/12cal Echo Bike
12 Pull ups
3 Wall walks

2. AMRAP of:
20/15cal Row
15 DB-Front Squats @2x22,5/15kg