A. 30 minute EMOM of Echo Bikes, Shuttle Runs, and Rowing

Echo Bike
10 Shuttle Run
Row
Rest

A. Clean Complex

Every 90 sec.
10 Sets

1 high boxjump
1 powerclean, 1 squatclean, 2 frontsquats

B. Muscle Clean 5 x 5

5 Muscle Clean
5 Muscle Clean
5 Muscle Clean
5 Muscle Clean
5 Muscle Clean

A. Skill

Practice Ropeclimbs for 15 min and after each set do

4-6 Explosive pushup Variations

B. Core Workout

Amrap2
ME V-ups

Rest 1 min

AMRAP2
ME Hollow Hold

Rest 1 min

AMRAP2
Situps

Rest 1 min

AMRAP2

ME Plank

A1. Close Grip Bench Press 4 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

A2. Supinated Pull-Up 4 x 5-8

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

feet supp. chin ups or Ring Rows

B. 12 minute EMOM of Rowing, Goblet Squats, and Single Arm Kettlebell Clean and Jerks

Row
Goblet Squat
Single Arm Kettlebell Clean and Jerk
Rest

A. For time in Teams of 2

BUY IN: 5 min row for cals

3 rounds of:
10 lanes YGIG SA KB OH walking lunges (16/24kg)
30 sync. SA KB Snatches
1 rope climb (each)
30 sync. SA KB Squat cleans
10 lanes YGIG SA KB OH walking lunges

BUY Out: 100 sync. Abmat sit-ups


Time Cap:35 min


—> every calorie you row is time(1cal=10seconds) off your score

A. Strength

3 sets of:
16-24 DB-walking lunges
rest 90sec.

B. Strength Endurance MetCon

Every 2min for 16min (4 sets each - alternating):

1. In 75sec.:
16 Single arm KB-Push presses (8 each arm)
max Wall-walks in remaining time

2. In 75sec.:
4x15m Farmers walk
max T2B in remaining time