A. Every 10 mins for 40 mins

21-15-9
Cal row
Cal Echo bike

A. Strength (Hypertrophy)

Toes to Bar practice + Foamroller Hinch practice

B. Wod

C2B Sprints

AMRAP12
15s allout C2B
1 wallwalk

A. Snatch 15 x 1

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

B. Snatch Pull 5 x 3

3 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull

Work up from last week.

C. MetCon

Every 5min for 20min (4 sets):
15/12cal Echo Bike
3 wall-walks
15 T2B
10 Ring Dips
10 Front Squats @60/40kg
Scale as needed to finish sub 3min consistently.

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