A. Strength

Heavy Farmers walk + Ring pushups

B. Workout

Amrap8

10 DB hang snatches
6 gobletsquats
2 lanes bearcrawl (lanes get shorter or longer)

A. Endurance

For Time: (TC 40 Min)

70 cal Echo Bike
70 cal Row
1200m Run together
50cal Echo Bike
50cal Row
800m Run together
30 cal Bike
30 cal Row
400m Run together
15 cal Bike
15 cal
200m run

>split as needed on Ergs
>run together (Switch as needed)

A. 2x Every 5 min

Every 5 min for 3 sets:
400m run
15 Pull Ups
20 Wallballs

Every 5 min for 3 sets
400m run
15 KB SDHP @32/24kg
20 Burpees

Scale to finish sub 3:30min

A1. Seated Single Arm Dumbbell Strict Press 4 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

A2. Supinated Barbell Bent Over Row 4 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. MetCon

3 rounds of:
10cal Echo Bike
16 Single arm DB-Front Squats (8 each arm)
10 alt. Box step ups (BW - 20'')
12 alt. DB-Snatches

A. Teamwod

In teams of 2 AMRAP35*

50 burpee Boxjumps (24/20")
50 T2B
40 Burpee Boxjump overs (24/20")
40 SHSPU
30 Burpee Boxjumps (30/24")
30 C2B
20 Burpee Boxjump over (30/24")
20 Barmuscleups


*Partition reps as needed!

A. 28 minute EMOM of Russian Kettlebell Swings, Burpee Over Kettlebells, Echo Bikes, and more

10 Russian Kettlebell Swing
5-8 Burpee Over Kettlebell
Echo Bike
1-2 Wall Walk
5-8 Toes to Bar
Rest

A. Powersnatch Cluster

6 sets
1.1.1.1.1 x 2 sets
1.1.1.1 x 2 sets
1.1.1 x 2 sets

Rest 10s between reps and 90s between sets

B. Accessorie Quality Circle

10 min rotate through with high quality

6-8 Barbell Rollouts
6-8 heidenjumps
6-8 blackburns