A. 6 rounds for time

20 WB shots (20/14 lbs)
10 Devil's Presses @ 2x 22.5 kg/15kg
8 Dumbbell Hang Squat Cleans @2x 22.5 kg/15 kg
10 Toes to Bars
8 STOH @22,5/15kg

A1. Shoulder Press 4 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A2. Bent-Over Barbell Row 4 x 6-10

6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row

B. MetCon

12min AMRAP of:
6 Burpees
9 Goblet Squats
12 Single arm DB-H. C+J (6 each side)

A. 6 minute AMRAP of Echo Bikes and Rowing

Echo Bike
Row

B. Rest for 2 minutes

Rest

C. 6 minute AMRAP of Echo Bikes and SkiErgs

Echo Bike
SkiErg

D. Rest for 2 minutes

Rest

E. 6 minute AMRAP of Echo Bikes and Concept 2 Bikes

Echo Bike
Concept 2 Bike

F. Rest for 2 minutes

Rest

G. 10 minute AMRAP of Echo Bikes

Echo Bike
Echo Bike

A. Skill and Strength

Toes to Rings + Hip Thruster

B. Wod

Amrap 10

12 DB stepovers
8 shuttle runs (box to wall)
4 pushups

A. 1 Push Press + 2 Split Jerks 6 x 1

1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks
1 1 Push Press + 2 Split Jerks

B. 1 Clean Pull + 2 Below Knee Hang Clean Pulls 6 x 1

1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls
1 1 Clean Pull + 2 Below Knee Hang Clean Pulls

C. Finisher

Amrap10 as Kongaline

2x10m Bearhug Carry

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 20min (5 sets):
20/15cal Echo Bike
5 Ring MU
10 Thrusters @50/35kg
5 Sandbag over shoulder @150/100lbs
Aim for consistent times sub 2:45 for all 5 sets!

A. Power Snatch 5 x 1.1.1

1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch

Rest 15s between reps

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

B. Gymnastics Holds + Carries

Amrap 12 for Quality

1-2 wallwalks to 15-20s Handstand hold
30s double KB FR Carry
2-4 strict T2B to 10-20s L-Hang
60s KB Farmerwalk