A. Conditioning

4 sets of:
4min on 3min off

18cal Echo Bike - in sub 1:30
then AMRAP of:
30m Farmers walk (15m there and back)
8 Burpees
12 alt. Box step ups

A1. Bike 6 x 2:00 intervals

Bike
Bike
Bike
Bike
Bike
Bike

A2. SkiErg 6 x 2:00 intervals

SkiErg
SkiErg
SkiErg
SkiErg
SkiErg
SkiErg

A. 2024- Edition

20 alt. rounds of:

A)
24 pull ups -Split
24 Box jumps -ygig
24 kb STOH-Sync

B)
24 push ups -Split
24 Box jumps -ygig
24 kb snatches-Sync

TC: 40 min

-> 12/16 kg KB

A. Build to Heavy Complex

E2.30x8
1 Snatch
2 Power Snatch
3 OHS

B. Build to Heavy set of 3 Muscle Snatch

Then 5x5 at 80%

A. Long Conditioning

6 sets of:
4min on 1min off

1. AMRAP of:
2 lanes Burpee Broad Jumps (10m there and back)
4 lanes walking lunges (4x10m)
8 shuttle runs (10m there and back is 1)

2. AMRAP of:
20/15cal Row
20/15cal Echo Bike

A. Gymnastics EMOM

Emom30

1. 1 wallwalk + 1 each round

2. 2 pullups + 2 each round

3. 3 Tuckups + 3 each round

If you fail to get in your reps in the Minute begin from the start again!