A. 4x 6min EMOM, 3min rest

4 sets of: 6min EMOM, 3min rest
with Echo bike, ski erg, row, concept 2 bike
1.Min: 10 sec on
2.Min: 20 sec on
3.Min: 30 sec on
4.Min: 40 sec on
5.Min: 50 sec on
6.Min: 60 sec on
> for max calories
> use a different Erg for each set

A1. Barbell Bench Press 4 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

with 3sec. eccentric

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. MetCon

8min AMRAP of:
8 double KB-DL
10m KB-Farmers walk
16 alt. Box step ups (20'')
8 double KB-DL
10m KB-Farmers walk
16 DB-Push Press

A. Snatch 3 x 1-2

1-2 Snatch
1-2 Snatch
1-2 Snatch

B. Clean and Jerk 3 x 1-2

1-2 Clean and Jerk
1-2 Clean and Jerk
1-2 Clean and Jerk

C. Intervals

Every 4min for 16min (4 sets):

16/12cal Row
16 alt. DB-Snatches @22,5/15kg
16 C2B
16 OHS @40/30kg
Scale as needed to finish in ~2:30 consistently (goal is not more than ~15sec. drop off from your fastest time over the 4 sets).

A. Skill and Strength

12 min Quality AMRAP

Ropeclimbs + Squats

B. Wod

Amrap3
4 handsupported burpee box hop overs
8 db hang pc

Rest 1 min

Amrap3
3 Burpee boxjumps
6 db reverse lunges

Rest 1 min

Amrap3
2 burpee Boxjump overs
4 db pushpress

A. Snatch Build up

10 sets
1 snatch pull
1 hang snatch
Rest 90s

B. Accessories

3 sets
8-12 Supinated snatch grip barbell rows
Rest 60s
10 explosive medball shocks each side
Rest 90s

A. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

While doing 3 miutes rest do 20-30 banded legcurls with 1s pause at top. Squats @ RPE 8-9

B1. Barbell Seated Shoulder Press 3 x 6-8

6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press

Use a Box behind the rack on 20-24"

B2. Legless Rope Climb 3 x 1-3 Feet

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

Scale with height / 3-5 Rope pullups / 2-4 Horizontal Ropeclimbs