A. Team

In Teams of 3

5 rounds

A: 2min ME cal Ski erg

B: Amrap 2
200 m run
ME cal echo bike

C: 2 min rest

Go Hard in A/B

A. Jerk Position

8 sets

1 Pushpress, 1 pushjerk (2 sec. Dip), 1 split Jerk (3 sec. Catch)

90 sec. Rest

B. 10 minute AMRAP of Deadlifts and Barbell Thrusters

10 Deadlift
10 Barbell Thruster

A. Amrap’30

Amrap’30:
30 cal row/ 21 cal echo bike/500 m run
3 DT (40/60 kg) -split
Row/echo bike/run
30 HSPU -split
Row/echo bike/run
60 sync sit ups

A. Skill and Strength

8 sets
8-15s Frontlever Varition hold
Rest 15s
5m controlled bearcrawl with foamroller
Rest 30s

B. Wod

Amrap10

20 alt. wallsteps
5 boxjumps (30/24")
14 alt. Singleleg T2B
5 Boxjumps
8 mixed Grip strict pullups
5 Boxjumps

A. Gymnastics SKILL

Strict Ring muscleup Progressions for 12-15 min

- Ring Support holds (Top/Bottom)
- False Grip Ringrows
- Low Ring Transition
- False Grip Ring pullups and Ringdips
- supported Strict Ring MU

B. 21-15-9 Alternating One-Arm Dumbbell Snatches and Burpee over Dumbbells

Alternating One-Arm Dumbbell Snatch
Burpee over Dumbbell

After each round do a 200m run

A1. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

A2. Close Grip Bench Press 3 x 5-8

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

B. Metcon

4 rounds of:
1 min Echo Bike for cals
16 walking Lunges Body Weight
30 m Farmerswalk SA (one side)
16 PushPress ( 8 each side)
30 m Farmerswalk SA (other side)

rest 1 min after each round