A. 30 minute AMRAP of Echo Bikes and Running

Echo Bike
Run
Rest

A. For time in teams of 2

For time:
100 m DB Walking lunges (2x 22,5/15 kg)
4 rounds of Cindy YGIG
80 DL
30/27/25 cal row
60 STOH
4 rounds of Cindy YGIG
40 squat cleans
30/27/25 cal row
20 devils press

TC:30 min
—> everything split

A1. Dumbbell Walking Lunges 3 x 12-16

12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges

A2. Barbell Bench Press 3 x 8

8 Barbell Bench Press
8 Barbell Bench Press
8 Barbell Bench Press

A3. Strict Ring Pull Up 3 x 5-8

5-8 Strict Ring Pull Up
5-8 Strict Ring Pull Up
5-8 Strict Ring Pull Up

Scale feet ass.

B. Accessories

3 sets of:
8-10 Copenhagen bridges (2sec. hold - each side)
10 alt. Cossack Squats
10-15 bent over Y-raises
10-20 banded Triceps push downs
8-12 ext. shoulder rotations (each side)

A. Skill

Practice Handstand Hold/Walk for 12 min

- wallwalk / kickup to hamdstand hold with tight hollow

- semifree/banded HS hold

- leaning/lift offs/tapping on wall or Box/plate climbing

- Partner supported hs hold/walk

B. Partner Wod

Partner Wod as YGIG per Movement

In teams of 2 Amrap10

6-10 Toes to Rings (Partner Holds protraction hold)
6-10 Burpees over Partner in plank
12-20 alt. Reverse lunges (Partner holds wallsit)

A. 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch 8 x 1

1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch
1 1 Pause Snatch Pull (3sec. Just Below Knee) + Below Knee Power Snatch + Hang Snatch

Work in a 12min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 20sec. Single arm DB-OH carry (each arm)
2. 10-30sec. Chin over bar hold
3. 10-20sec. L-sit