A. 18 minute EMOM of Echo Bikes and Rowing

Echo Bike
Row
Echo Bike
Row
Echo Bike
Row

- rest 3mins between sets
- push your self to finish cals as fast as possible each minute

B. Row for 5 minutes

Row

A. Skill and Strength

SA DB OH walking lunges (2 lanes)

Alt. With

Negative Chinups / Holds

B. Wod

Amrap10
8 Vups
6 boxjumpovers
4 pushups

A. Snatch Build up

Every 90s for 16 sets

2 sets
4 hang musclesnatches
4 pressing snatch balance

3 sets
3 low hang power snatches
3 snatch balance

4 sets
2 snatches from floor (DNG)
2 OHS

7 sets
2 snatches from floor (DNG)

A. Gymnastics Capacity

4 sets of:
2min on 1min off
50 DU´s (30sec. cap)
3-5 Wall walks
15 BJ over @24/20'' (step down)
ME Bar MU

B. Power Snatch 8 x 6-8

6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch
6-8 Power Snatch

Work with TNG reps @50-65% of 1RM

C. MetCon

In Teams of 2:
16min AMRAP of:
4 Rope climbs (YGIG per rep - reps each)
15 synchro DB-Thrusters @2x15/10kg
200m Run (together - 4x50m)

A1. Deadlift 5 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

no TNG

A2. Single Arm Dumbbell Floor Press 5 x 5-8

5-8 Single Arm Dumbbell Floor Press
5-8 Single Arm Dumbbell Floor Press
5-8 Single Arm Dumbbell Floor Press
5-8 Single Arm Dumbbell Floor Press
5-8 Single Arm Dumbbell Floor Press

each side

B. Accessories

3 Sets
8-10 Side lying Add. lifts (2sec. hold - each side)
6-8 (banded) clamshells (each side)
5-8 Bench Leg ext. (2-3sec. hold - pike/straddle)
8-10 banded chops (each side)

A. Gymnastics Skill

Practice Ropeclimbs for 12 min

- practice footwrap in seated/standing position into 1st
pull
- practice 2nd pull with high knees
- Full Ropeclimbs

B. Metcon

Amrap12*

4-6-8-10.....

Alt. DB Pushpress (2x22,5/15)
Alt. Reverse Lunges (Farmers Position)

*After each round do 30 Doubleunders (Cap 20s)