A. Row and run

30 min

4000m row

Every 5 min run 200m

A. Clean

8 Sets

1 3-Pause clean, 1 powerclean, 2 frontsquats
90 sec. Rest

B. 21-15-9 Squat Cleans and Front Squats

Squat Clean
Front Squat

A. Amrap’30 in Teams of 4

30 KBS (24/16 kg)( sync)
60 Partner wb —> 2 work/ other 2 wall sit hold (split)
30 KB STOH (sync)
60 push ups —> 2 work/ other 2 hold Handstand (split)
30 KB GTOH (sync)
60 Burpees over partner in plank (split)

A. Gymnastics EMOM

Every 2 min for 30 min (3 rounds)

1. 1:30 Pegboard Practice
2. 1:30 Slowest Pushups
3. 1:30 Toes to Rings
4. 1:30 Crossover Singleunders
5. 1:30 GHD situps

A1. Dumbbell Flat Bench Press 4 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

A2. 3-Point Dumbbell Row 4 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

(each side)

B. MetCon

3 rounds of:
1min ME Echo Bike for cals
1min ME DB-Deadlifts
1min ME Single/Double Unders
1min ME Air Squats
1min rest

A. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

B. Intervals

Every 2min for 12min (6 sets):
30sec. Echo Bike
8-15 Push ups
8-15 Ring Rows

A. Intervals

4 sets of:
4min on 3min off
25/18cal Echo Bike
then
AMRAP of:
20 WB @20/14lbs
20 KB-Snatches @24/16kg
20 Box Jump overs (24/20'' - step down)