A. 28 minute AMRAP of Rowing, Running, and Echo Bikes

Row
Run
Echo Bike

A. Amrap’30 in Teams of 2

100 DU‘s
20 Hang snatches (40/25 kg) +2 reps/round
10 BMU
20 OHS +2 reps/ round

—> after every round do 10 sync burpees over BB

—> all movements split
—> scale BB to DB
—> scale BMU in reps or to PU variations

A. Gymnastics EMOM

EMOM 28

1. 6-12 strict Chinups (C2B)
2. 30s Doubleunders
3. 6-12 Box Pike pushups (deficit)
4. 30s V-Ups

A. Conditioning

8 sets of:
90sec. on 90sec. off

1. 15cal Echo Bike
ME Farmers walk (10m there and back)


2. AMRAP of:
8 Goblet Squats
8 Push ups
8 T2B

A. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

with 5sec. eccentric
While doing 3 miutes rest do
10-15 (wtd.) prone Y-presses
work @ RPE 8-9 for the squats

B1. Half Kneeling Dumbbell Press 3 x 6-10

6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press

each side

B2. Weighted Pull-Up 3 x 5-8

5-8 Weighted Pull-Up
5-8 Weighted Pull-Up
5-8 Weighted Pull-Up

Scale banded, 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups