A. 9 minute EMOM of Running, Rowing, and Echo Bikes

Run
Row
Echo Bike
Rest

A. Snatch

Work up to a heavy weight for

1 3-Pause snatchdeadlift; 1 snatchpull (Pause above the Knee); 1 snatch

A. Amrap‘35 in teams of 2

10 lanes s.a. OH walking lunges (YGIG)
20 s.a. DB Hang snatches (sync)
30 partner wall Balls (YGIG)
40 partner abmat sit-ups (Sync)

—> every 5 mins run 400m together

A1. Heel Elevated Front Squat 3 x 5-8

5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat

controlled eccentric

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

A3. Supinated Pull-Up 3 x 5-8

5-8 Supinated Pull-Up
5-8 Supinated Pull-Up
5-8 Supinated Pull-Up

Scale to banded, Feet supported or sup. grip inverted bar rows

B. Accessories

3 sets of:
ME seat banded leg curls (1sec. hold)
15 Facepulls (1sec. hold at peak)
ME lateral raises (1,25-2,5kg - shoot for 10-20 reps)
rest 1min

A. Gymnastics EMOM

In Teams of 3-4 as Kongaline per movement

Amrap7
Ropeclimbs /Horizontal Ropeclimbs in sets of 1-3

Rest 2 min

Amrap7
Ring pushups in sets of 4-6

Rest 2 min

Amrap7
Toes Bar to in sets of 6-8

A. Hybrid Stance Romanian Deadlift 4 x 8-12

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

Work at ~0-1 RIR for all sets.

B1. Parallette Pike Pushup On Box 4 x 6-10

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

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

each side

C. Partner Bike Sprint

In Teams of 2:
For time:
100cal Echo Bike (m/m)
85cal Echo Bike (m/f)
70cal Echo Bike (f/f)
- 6min cap -
Switch every 10-30sec., whatever lets you finish the fastest!