A. 30 minute EMOM of Shuttle Runs, Echo Bikes, SkiErgs, and Rowing

Shuttle Run
Echo Bike
SkiErg
Row
Rest

Finish @ 00:45 to have at least 15sec transition time!

Workout goal: Start moderate and go harder each round –> + 1 cal / rep each round

A. Conditioning

Every 5min for 25min (5 sets):
15cal Row
12 alt. DB-Box step ups
12 single arm DB-Hang clean and Jerks (6 each arm)
9 T2B
60m Single arm Farmers walk (30m each arm)
Scale as needed to finish sub 3:30 consistently.

A. Snatch Balance 6 x 1-3

1-3 Snatch Balance
1-3 Snatch Balance
1-3 Snatch Balance
1-3 Snatch Balance
1-3 Snatch Balance
1-3 Snatch Balance

B. 1 Barbell Behind the Neck Jerk + 2 Overhead Squats 6 x 1

1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 2 Overhead Squats

C. Finisher

200m Heavy farmers walk*

*Every Time you put the KBs down do 10 Airsquats

A. Skill and Strength

Jumping Bar Muscleups + DB FS

B. Wod

8 sets konga line in 1-3 big teams teams
10s for Highest Watt output on Assault Bike

A. Long Conditioning

Amrap35

400m run
20 alt. DB Stepups (1x22,5/15)
200m run
20 alt. DB Snatches (22,5/15)
400m run
20 Gobletsquats (22,5/15)
200m run
20 DB pushpresses (22,5/15)

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

4 sets of:
2:30 on 2:30 off

20/15cal Row
8 P. Snatches @50/35kg
12 T2B
8 H.P. Clean and Jerks @50/35kg
ME Bar facing Burpees in remaining time
Go hard in the first set and see how close you can stay to that number of Burpees! Drop off is fine, but do not go all out in the first round, if you can´t recover from it!