A. Snatchbalance

5min to work up to a weight for snatchbalance

Then 5 Sets
1 snatchbalance 3 Overheadsquats (4x3x1)
90 sec. Between sets

B. 6 minute EMOM of Hang Snatches and Overhead Squats

12 Hang Snatch
15 Overhead Squat

A. 10 minute AMRAP of SkiErgs and BikeErgs

SkiErg
BikeErg

B. 10 minute AMRAP of Echo Bikes and Running

Echo Bike
Run

C. 10 minute AMRAP of Rowing

Row

A. Amrap‘30 in teams of 2

1000 m row (split)
20 sandbag/dball/ KB cleans YGIG
20 TTB (split)
20 sandbag squats (split)
20 push ups YGIG

A. SKILL and STRENGTH

4 sets
5 strict hspu negatives (as slow as possible)
Rest 30s
8-10 Icecream Makers
Rest 60s

B. Wod

Amrap5
4 pullups with 3s hold on top
8 pushups with 3s hold on bottom
12 airsquats with 3s hold at midrange

Rest 1 min

Amrap5
4 pullups
8 pushups
12 airsquats

A. Conditioning

Every 6min for 30min (5 sets):
400m row
12 DB-Thrusters
12 ring row
24 alt. Box step ups

A. Long Conditioning

30min AMRAP of:
A: 5min Row for distance
B: While A is rowing "AMRAP" of:
12/9cal Echo Bike
15 WB (20/14lbs)
15 russ. KBS @24/16
- switch after 5min and move with moderate to low intensity -