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

Echo Bike
14 Shuttle Run
Row

A. Overhead Position Fokus

2 sets
5 pressing snatch balance (empty bar)

3 sets
4 snatch balance without moving feet (light)

4 sets
3 snatch balance with moving feet (medium)

5 sets
2 overhead squats (heavy)


After each set do 10 seated banded rows with 1s hold at peak contraction

B. Core Finisher

Amrap5

Plank Variations

A. Skill and Strength

Jumping Bar muscleups + Slow double KB FR carry Parcour

B. Wod

In teams of 3-4 YGIG per movement

AMRAP12

20s Echobike with Arms only
2 lanes farmers walk
20s EchoBike standing
1 lane burpee broadjump

A. Intensive Conditioning

In teams of 2 YGIG per round 4 min on / 1 min off for 6 alt. Total sets

1. Amrap4
10 SA Hang db snatches (5 each side / 22,5/15)
5 DB facing Burpees

2. Amrap4
10 SA DB hang squatcleans (5 each side / 22,5/15)
5 T2B

A. Snatch 8 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

Do 5-8 sets of 1 heavy Single.

B. MetCon

4-5 sets of:
3min on 2min off
20/15cal Echo Bike
8 Thrusters @60/40kg
12 C2B
8 OHS @60/40kg
ME Bar facing Burpees in remaining time
Aim for at least 30sec. on Burpees and consistent reps over sets.
Only do a 5th set if your drop off is still less than 10% from the best round!