A. Skill and Strength

Heavy Farmerswalk + Ring holds and Dips

B. Wod

Amrap10

5 wallballs
10 alt. Reverse lunges (medball on shoulder)
15 singleunders

A. For Time

1250 m row
50 cal Echo bike
1000 m row
40 cal Echo bike
750 m row
30 cal Echo bike
500 m row
20 cal Echo bike
250 m row
10 cal Echo bike
TC: 30 min

A. Gymnastics Capacity

4 sets of:
2min work 1min rest
30sec. Echo Bike @moderate/hard pace
5-15 strict Ring Dips
30sec. Echo Bike @moderate/hard pace
max kipping HSPU in remaining time

B. 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads 10 x 1

1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
1 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads

C. 20 minute EMOM of Rowing and Shuttle Runs

Row
Shuttle Run

A. Strength

3 sets of:
16-24 DB-walking lunges
rest 1min
4-8 strict HSPU
rest 1min

B. 8 Rounds For Time of Burpee Box Jumps, Dual Dumbbell Power Cleans, and Toes to Bars

5 Burpee Box Jump
7 Dual Dumbbell Power Clean
9 Toes to Bar