A. Workout

6 sets of:
1:30 on 2:30 off

1. AMRAP of:
8 KB-SDLHP @32/24kg
8 T2B
8 Burpee BJ (24/20'')

2. 30 WB @20/14lbs
ME KB-Snatches @32/24kg

A. Rowing and running

3 min on/2 min off for 35 min:
Run 400 m (sub 2 min)
Max cal on rower

A. Skill and Strength

Strict HSPU/Wallwalks + Gorilla rows

B. Wod

Amrap12

1 round run
6 Burpee boxjumps
12 hang DB snatches (10/10)
18 alt. Stepups

TC 12 min

A. Dumbbell Reverse Lunges 3 x 6-10

6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Snatch 6 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Pause Snatch Pull 3 x 5

5 Pause Snatch Pull
5 Pause Snatch Pull
5 Pause Snatch Pull

pause for 3sec. 2" off the floor on every rep.
--> work up in weight from last week.

C. MetCon

4 sets of:
1min Echo Bike @hard but consistent pace
2-4 wall walks
6 Hang Squat Cleans @50-60% of 1RM Clean
rest 2min
Choose weight accordingly to be able to keep these unbroken.
Wall-walks should be finished in ~30sec.

A. Intervals

24min EMOM
1. 15/12cal Echo Bike
2. 12-18 alt. DB-Snatches @22,5/15kg
3. 5-12 Burpees + 5-12 T2B
4. rest