A1. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

A2. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

rest 30-60sec. btw legs

B. 12 minute EMOM of Hand Over Hand Sled Pulls, Concept 2 Bikes, Double Kettlebell Overhead Carries, and Dual Kettlebell Front Rack Carries

Hand Over Hand Sled Pull
Concept 2 Bike
Double Kettlebell Overhead Carry
Dual Kettlebell Front Rack Carry
Rest

A. 40 minute EMOM of Running, SkiErgs, Run with Medballs, and more

Run
SkiErg
Rest
Run with Medball
Echo Bike
Rest
Run
Row
Rest
Run with Medball
Concept 2 Bike
Rest

in teams of 2:
8min work, 2min rest, 4 Rounds
> run together 800m (sub 4:00) or 400m together with 1 Medball and switch as needed
> then max cals @erg as you go I go

A. Strength

Farmers walk 5x5m with putting down the weight each lane

+

Ring support hold with L-sit

B. Wod

Amrap10 in teams of 2

1 Partner rows (150m)

1 Partner does 1 Gobletsquats per stroke of Partner

A. 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats 6 x 1

1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats

After each set do 3 seated Boxjumps

B1. Snatch Grip Deadlift 3 x 6-8

6-8 Snatch Grip Deadlift
6-8 Snatch Grip Deadlift
6-8 Snatch Grip Deadlift

Pause 3s below knee in each rep

B2. Dragon Flag 3 x 6-8

6-8 Dragon Flag
6-8 Dragon Flag
6-8 Dragon Flag

Slow eccentric

A. Clean and Jerk 4 x 3

3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk

B. Conditioning

30min EMOM
1. 200m run
2. 2-4 reps of: strict pull up + pull up + C2B + T2B
3. 20/15cal row
4. 15 Thrusters @40/30kg
5. rest

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
15sec. pallof hold (each side)
30sec. band pull apart hold
into 15 Facepulls

A. Explosive Power Training

5 sets
8-10 banded Russian KBS
Rest 45s

B. Metcon

Running Clock

0:00-6:00
For time
50 Burpee Boxjump overs (24/20")

8:00-13:00
For time
100 wallballs (20/14)

15:00- 19:00
For time
200 doubleunders