A. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

B. 15 minute AMRAP of Echo Bikes, Alternating Dumbbell Snatches, and Push-Ups

Echo Bike
12 Alternating Dumbbell Snatch
9 Push-Up

A. 2min on // 1 min off

8 alt. Sets

1. Amrap
10 alt.DB goblet rev. lunges
8 DB Push Press
6 T2B
4 fence sprints

2.
20 WallBalls
10 alt. DB snatches
ME Du‘s

A. Snatch Build up

Every 90s for 15 sets

3 sets
1 strict musclesnatch
6-8 snatch grip sotts press (heels elevated)

3 sets
1 musclesnatch
4-6 drop snatches

3 sets
1 Powersnatch
3-4 snatch balance

6 sets
1 snatch

B. Finisher

In teams of 2 Amrap6

1 (Wo)Manmaker as YGIG

A. Pause Power Clean 3 x 3

3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean

B. Front Squat 3 x 1

1 Front Squat
1 Front Squat
1 Front Squat

5s eccentric. Work with last weeks weight of the 3rd set

C1. Strict Handstand Push-Up 2 x 3

3 Strict Handstand Push-Up
3 Strict Handstand Push-Up

5s eccentric on each rep // scale with 2 negatives with deficit if needed
@RPE7-9

C2. Strict Supinated Pull-Up 2 x 3

3 Strict Supinated Pull-Up
3 Strict Supinated Pull-Up

5s eccentric on each rep // 2 negative with 5s ecc.

D. Harop Curls 2 x 5-8

5-8 Harop Curls
5-8 Harop Curls

A1. Deadlift 4 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

No TNG. Work at RPE 7-9

A2. Strict Handstand Push-Up 4 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

Work at RPE 7-9

B. Upper Back Accessories

3 sets of:
8-12 Ring rows
10-15 band pull aparts (1sec. hold)
30sec. W-hold
rest 90sec.