A1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

A2. Front-Racked Barbell Reverse Lunge 3 x 5-8

5-8 Front-Racked Barbell Reverse Lunge
5-8 Front-Racked Barbell Reverse Lunge
5-8 Front-Racked Barbell Reverse Lunge

rest ~45sec. btw legs

B. 10 minute AMRAP of Dual Dumbbell Power Cleans, Single Unders, and Ring Rows

8 Dual Dumbbell Power Clean
30 Single Under
8 Ring Row
30 Single Under

A. 30 minute EMOM of Running and Echo Bikes

Run
Echo Bike

try to finish sub 3:00

A. Clean and Jerk

In 5-7 sets work up to a heavy (not max!) single for the day.

B. Conditioning

In Teams of 2.
25min AMRAP of:
5 Ring MU
6 Burpee BJ over (24/20'')
10 alt. pistols
12/9cal Echo Bike
- work as YGIG per movement -

A. Hang Clean 5 x 3

3 Hang Clean
3 Hang Clean
3 Hang Clean
3 Hang Clean
3 Hang Clean

B. 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk 5 x 1

1 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk
1 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk
1 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk
1 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk
1 3 Shoulder Presses + 2 Push Presses + 1 Push Jerk

C. Finisher

400m Farmers walk

A. Strength

Chinups/negatives/holds and walking lunges with 2s stop

B. Strength

Chinups/negatives/holds + Schubkarre

C. Wod

Amrap16 in teams of 2


200m light farmers walk + Medball carry
10 alt. Burpees
20 alt. Boxstepups with medball/kbs

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at ~1 RIR for all sets.

B1. Dumbbell Flat Bench Press 3 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B2. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

C. Accessories

3 sets no rest
6-10 slider leg curls
15-20 banded pullaparts