A. 25 minute EMOM of Running, Echo Bikes, and Rowing

Run
Echo Bike
Row

A. Overhead

8 Sets

1 snatchbalance; 3 Overheadsquats (4 sec. Ecc.)

90 sec. Rest

B. Muscle Snatch 4 x 5

5 Muscle Snatch
5 Muscle Snatch
5 Muscle Snatch
5 Muscle Snatch

A. Team wod in Teams of 2

For Time:

50 cal row (split)
50 S.a. dB squat snatches (sync)
50 T2B (split)

30 cal row
30 S.a. dB squat snatches
30 Pull ups

10 cal row
10 S.a. dB squat snatches
10 Bar muscle up

30 cal row
30 S.a. dB squat snatches
30 Pull ups

50 cal row
50 S.a. dB squat snatches
50 T2B

TC: 35 min

Scaled:
T2B—> scale ROM
Pull ups—> jumping pull ups/ring rows
Muscle ups—> jumping BMU/ target burpees x2

A1. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A2. Seated Banded Leg Curls 5 x 10-20

10-20 Seated Banded Leg Curls
10-20 Seated Banded Leg Curls
10-20 Seated Banded Leg Curls
10-20 Seated Banded Leg Curls
10-20 Seated Banded Leg Curls

with 1sec. hold at peak.

B. MetCon

12min AMRAP of:
12 alt. DB-Push Press
12 alt. Box step ups
12 Ring Rows
2x15m Farmers walk

A. SKILL and Strength

In 12-15 min Build up to a hard set of 3 kipping HSPU
Or work on technique/ Positions

After each 2nd set practice Single Crossovers for about 1 Minute

B. Isometric Strength

10 sets

10-15s 90° chinup hold
Rest 15s
10-15s L-Sit
Rest 30s

A. Strength

3 sets of:

6-12 Par. Push ups @31X1 into ME Push ups
rest 60sec.
6-12 Sup. Bent over BB rows into ME Ring Rows
rest 60sec.

B. Strength Endurance MetCon

4 sets of:
10/7cal Echo Bike Sprint
12 Goblet Squats @ heavy but fast
10-20 BW walking lunges
- work with a partner as YGIG per set! -