A. Conditioning

6 sets of 3 min on//2 min off

1. AMRAP of
5 T2B
10 alt DB Snatches
12 Push Press
15 DB Goblet Squats

2.
10 Ring Rows
12 DB alt hang Cleans
8 Burpees
Remaining time: max Cal echo bike

A. 3 rounds for Time in Teams of 2

3 rounds for Time:
21 DL-Sync @50/35 kg
9 Sync burpees over BB
21 T2B-Split
15 squat Cleans
15 Sync burpees over BB
15 T2B
9 Hang clean& jerks
21 Sync burpees over BB
9 T2B

TC:33 min

A. Intervals

4 sets of:
4min on 3min off

500/450m Row
then AMRAP of:
9 DB-Push Press @2x22,5/15kg
12 Pull Ups
15 Box Jumps (step down) @24/20''

A. Skill

Practice Bar Muscleups for 12 min

- jumping
- banded
- supported

B. Gymanstics Wod

Amrap3
ME T2B

Rest 1 min

Amrap3
Wallwalks

Rest 1 min

Amrap3
Parallette facing Burpees

A. EMOM 40

1) X Cal Row
2) X Shuttle Runs
3) X Cal Echo Bike
4) Rest
Pick a set amount of Cals/Reps for all stations and hold them throughout the EMOM.

A. Clean Pull + Clean 6 x 1

1 Clean Pull + Clean
1 Clean Pull + Clean
1 Clean Pull + Clean
1 Clean Pull + Clean
1 Clean Pull + Clean
1 Clean Pull + Clean

B. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat