A. Rope climb

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

10 min EMOM:
1-3 rope climbs (or prone rope climbs x2)
15-20 V-ups /Tuck ups

Gymnastics Pump:
3 Sets of:
5-15 Dimond Push ups (scale to box)
30 sec rest
6-12 (Banded) Commando Pull ups (scale to commando ring rows)
30 sec rest

A1. Sandbag Over Box + Burpee 5 x 2

2 Sandbag Over Box + Burpee
2 Sandbag Over Box + Burpee
2 Sandbag Over Box + Burpee
2 Sandbag Over Box + Burpee
2 Sandbag Over Box + Burpee

< work in Congaline
< increase weight each set (if possible)

A2. Dumbbell Walking Lunges 5 x 10 Meters

10 Dumbbell Walking Lunges
10 Dumbbell Walking Lunges
10 Dumbbell Walking Lunges
10 Dumbbell Walking Lunges
10 Dumbbell Walking Lunges

B1. Banded Overhead Carry 3 x 15

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

B2. Strongwoman Hollow Hold 3 x 15-30 Seconds

Strongwoman Hollow Hold
Strongwoman Hollow Hold
Strongwoman Hollow Hold

A. Romanian Deadlift 4 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

B. Workout

15-12-9-6-3 of:
Echo Bike
Goblet Squat
Push up

A. Jumps

4 sets of:
6 reactive forward hops (with knee tuck)
rest ~45sec.

B. Power Clean 15 x 1

1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean

C1. Below Knee Clean Pull 4 x 5

5 Below Knee Clean Pull
5 Below Knee Clean Pull
5 Below Knee Clean Pull
5 Below Knee Clean Pull

C2. Ring Body Saw 4 x 5-8

5-8 Ring Body Saw
5-8 Ring Body Saw
5-8 Ring Body Saw
5-8 Ring Body Saw

A. High Hang Snatch 5 x 3

3 High Hang Snatch
3 High Hang Snatch
3 High Hang Snatch
3 High Hang Snatch
3 High Hang Snatch

Before each set of squatsnatches do 3 high catch boxjumps
Work between 65-75%

B. Wod

3 sets (No TC)
800m run moderate pace
400m run faster pace
1000/900m row moderate pace
500/450m row faster pace

Pick a pace in the longer segments that is easy enough that you are able to increase the pace when going into the shorter Segments.

C. Accessories

3 sets no rest
15-20 banded pullaparts with 1s hold in peak contraction (Orange Band)
15-20s Lsit (unbroken)