A. 7:30 EMOM of Echo Bikes, Running, and Rowing

Echo Bike
Run
Row
Rest

A. Clean Complex

8 Sets:
1 3-Pause cleanpull, 1 powerclean, 1 hang squatclean

Rest 90 sec.

B. 8 minute AMRAP of Hang Squat Cleans and Shoulder to Overheads

8 Hang Squat Clean
10 Shoulder to Overhead

A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

A2. Push-Up 3 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
20-40sec. split squat hold
8-15 lat. raises
10-20sec. Copenhagen plank (each side)
ME banded Triceps push downs (shoot for 15-25reps)

A. Amrap’30

A+B Emom:
16 partner wallballs
5 sync pull ups

C+D 2 Rounds of:
15 sync DL (50/75 kg)
15 HSPU each
15 sync Burpees over BB

A+B do a emom
C+D do 2 rounds
Switch after 2 completed rounds

A. Skill and Strength

For 15 min- 20 min do (5 sets)

1 pegboard climb / 3-5 pegboard pullups / 15-20s hold

After each pegboard set practice doubleunders for 90s

B. Finisher

3 sets
ME L-sit with a variation where you can hold at least 15s+ in the first set
Rest 1:00

A. 1 Pause Snatch Pull + 1 Hang Snatch 12 x 1

1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch
1 1 Pause Snatch Pull + 1 Hang Snatch

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 15-30sec 90° ellbow Chin up hold
2. 10-20sec L-sit
3. 40sec Farmers walk (10m there and back)
4. 15-30sec. wall-facing HS-hold