A. Skill and Strength

12 min Quality AMRAP

6-10 DB Frontsquats
Rest 30
6-10 renegate rows
Rest 30s
6-10 Parallette dips
Rest 30s

B. Wod

In teams of 4-5 Amrap12

Echo Bike for cals (Switch every 20s)

After each set on the Bike do 1 wallwalk

A. 25 minute AMRAP of Devil's Presses, Pull-Ups, Dual Dumbbell Hang Squat Cleans, and Running

8 Devil's Press
10 Pull-Up
15 Dual Dumbbell Hang Squat Clean
Run

A. 6 minute EMOM of Rowing

Row
Row
Row
Row
Row
Row

B. Rest 3 Minutes

Rest for 3 minutes

C. 6 minute EMOM of Echo Bikes

Echo Bike
Echo Bike
Echo Bike
Echo Bike
Echo Bike
Echo Bike

D. Rest 3 Minutes

Rest for 3 minutes

E. 6 minute EMOM of Echo Bikes

Echo Bike
Echo Bike
Echo Bike
Echo Bike
Echo Bike
Echo Bike

F. Rest 3 Minutes

Rest for 3 minutes

G. 6 minute EMOM of Rowing

Row
Row
Row
Row
Row
Row

A. Clean and Jerk 6 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

B. Push Press 3 x 3

3 Push Press
3 Push Press
3 Push Press

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.

C. Snatch Grip Romanian Deadlift 3 x 6-10

6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift

--> double progression from last week.

D. MetCon

10min AMRAP of:
6 Bar MU
8 Burpee BJ over (24/20'')
12 alt. pistols

A. Close Grip Bench Press 3 x 3-5

3-5 Close Grip Bench Press
3-5 Close Grip Bench Press
3-5 Close Grip Bench Press

2sec. pause on chest for every rep. Work at ~RPE8-9 for all sets.

In your rest btw sets do a 30-45sec. iso pull apart hold.

B1. Romanian Deadlift 3 x 6-10

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

with controlled eccentric

B2. Wide Elbow Ring Rows 3 x 8-12

8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows

B3. Banded Crunches 3 x 8-12

8-12 Banded Crunches
8-12 Banded Crunches
8-12 Banded Crunches