A. E3MOM‘36

Concept 2 damper intervals
E3MOM‘36:
1. Ski erg
2. Bike erg
3. Rower
4. Rest

A. Snatch 10 x 1

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

B. 3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats 8 Sets

3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats

C. 12 minute AMRAP of Double-Unders, Alternating Dumbbell Front Rack Reverse Lunges, Toes to Bars, and Handstand Push-Ups

60 Double-Under
12 Alternating Dumbbell Front Rack Reverse Lunges
10 Toes to Bar
8 Handstand Push-Up

A1. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

work @RPE 8-9

A2. Strict Handstand Push-Up 3 x 3-5

3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up

Work @ RPE 8-9

A3. Weighted Strict Pull-Up 3 x 3-5

3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up

Work @ RPE 8-9

B. Finisher

5min AMRAP of:
10/7cal Echo Bike
7 Burpees
- work with a partner A: starts on Bike B: starts on Burpees. Switch when both partners are done with their movement! -