A. Conditioning

8 sets of:
90sec. on 90sec. off

1. 10 Ring Rows
10 Push ups
max cal Echo Bike in remaining time

2. AMRAP of:
9cal row
9 Goblet Squats
12 single arm DB-H. Clean and Jerk (6 each arm - aim for push press)

A. Endurance

40-35-30-25-20

Shuttleruns
Cal Echo bike

In remaining time do
ME row for distance

28 min Timecap

A. Clean & Jerk

8 sets

1 clean pull, 1 hang squatclean, 1 pushjerk
90 sec. Rest

B. 10 minute EMOM of Hang Power Cleans and Barbell Thrusters

12 Hang Power Clean
12 Barbell Thruster

A. For Time: Run with Medballs, Dumbbell Snatches, Burpee Box Jump-Overs, and more

Run with Medball
30 Dumbbell Snatch
40 Burpee Box Jump-Over
80 Wall Ball Shots
Run with Medball
80 Wall Ball Shots
40 Burpee Box Jump-Over
30 Dumbbell Clean and Jerk
Run with Medball

> Run: together with one Medball
> all other movements: split as needed
> DB movements with 1 DB BUT heavy!

A. Strength

6 sets

2/4/6 archer Ring Pullups/Ringrows
Rest 30s
6-8 rollouts
Rest 30s

B. Wod

Emom10

1. 6-8 Burpee Jump over Box
2. 20-40s Passive hang

A. Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch 8 Sets

Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 10-30sec. Chin over Bar hold
2. 40m Single Arm KB-OH carry (20m each arm - 10m there and back)
3. 10-20sec. L-sit