A. Mobility

Wrists, arms, Shoulder and Neck

A1. Barbell Reverse Lunge 4 x 6-10

6-10 Barbell Reverse Lunge
6-10 Barbell Reverse Lunge
6-10 Barbell Reverse Lunge
6-10 Barbell Reverse Lunge

each side - BB in back rack

A2. Push-Up 4 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

A3. 3-Point Dumbbell Row 4 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

each side

B. Accessories

3 sets of:
15-20 glute bridges (1sec. hold at top - DB on hip)
10 pallof press (each side)
15 Facepulls (1sec. hold)

A. 40 minute EMOM of Echo Bikes, SkiErgs, and Rowing

Echo Bike
SkiErg
Row
Rest

> start with moderate pace and try to increase speed each round:
@ Echo Bike: + 20 watts (+ 2cal)
@ rower: + 50 cals/h (+2cals)
@ skierg: + 50 cals/h (+2cal)

A. Strength

Toes to Bar Skill + synchro gobletsquats on 1 KB

B. Wod

I teams of 2-3 do Amrap10

12 alt. Medball throws
100m medball run

A. Power Clean 5 x 3

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

Go drop and go for the Powercleans

B. Clean High Pull 5 x 2

2 Clean High Pull
2 Clean High Pull
2 Clean High Pull
2 Clean High Pull
2 Clean High Pull

C. Clean Pull 5 x 1

1 Clean Pull
1 Clean Pull
1 Clean Pull
1 Clean Pull
1 Clean Pull

D. Barbell Rollout 3 x 6-8

6-8 Barbell Rollout
6-8 Barbell Rollout
6-8 Barbell Rollout

A. Power Clean 3 x 2

2 Power Clean
2 Power Clean
2 Power Clean

From 1RM Power Clean.

B. Conditioning

8 sets of:
2min on 1min off

1. AMRAP of:
8 P. Cleans @50/35kg
8 C2B
8 Bar facing Burpees

2. 25/20cal Row
then ME WB @30/20lbs in remaining time
Go for a hard, but repeatable pace! You can drop off 1-2 reps from round to round but do not go so fast that your drop off is bigger than that.

A. Hybrid Stance Romanian Deadlift 3 x 8-12

8-12 Hybrid Stance Romanian Deadlift
8-12 Hybrid Stance Romanian Deadlift
8-12 Hybrid Stance Romanian Deadlift

Work at 1-2 RIR for all sets.

B1. Parallette Pike Pushup On Box 3 x 6-10

6-10 Parallette Pike Pushup On Box
6-10 Parallette Pike Pushup On Box
6-10 Parallette Pike Pushup On Box

controlled eccentric.

B2. Single Arm Kettlebell Chinese Row 3 x 6-10

6-10 Single Arm Kettlebell Chinese Row
6-10 Single Arm Kettlebell Chinese Row
6-10 Single Arm Kettlebell Chinese Row

each side

C. Bike Finisher

Every 2:00 for 4 sets
15-20s Echo Bike Sprint directly into 3-5 burpee broadjumps