A. 32 minute EMOM of Dumbbell Box Step-Ups, Sandbag Back Squats, Sandbag Bearhug Holds, and more

10-20 Dumbbell Box Step-Up
3-10 Sandbag Back Squat
Sandbag Bearhug Hold
4 Dual Dumbbell Shoulder Press
4 Push Press
4 Push Jerk
3-10 Atlas Stone Over Yoke

> finish sub 1:20

A. 6 sets of

1 min on/1 min off:

1. Ski erg
2. C2Bike
3. Shuttle Runs


—>Choose a difficult amount of reps (cal/lane) that you can maintain
—> score is your lowest round

A. Chest to Bar

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- jumping Chest to bar
- glide Chest to bar
- Full Chest to bar

Adv.: 2 min on/1 min off x4:
Amrap of:
30 DUs
5 C2B
60 DUs
10 PU

Accessoires: EMOM‘12:
1. 25-45 sec dead Hang
2. 25-45 sec lateral raises
3. 25-45 sec Face pulls

A. Intervals

Emom40

1. 45s skierg (medium pace)
2. 8-15 heavy wallballs (30/20)
3. 45s Concept 2 Bike (medium pace)
4. 4-6 Sandbag over shoulder

A. Conditioning

25min EMOM
1. 45sec. C2-Bike for cals
2. 5-10 push ups + 5-10 Ring Rows
3. 45sec. Farmers walk (10m there and back)
4. 8-12 Goblet Squats + 5-10 T2B
5. rest

A. Long Conditioning

8 sets of:
3min on 1min off

1. 30/22cal Echo Bike
then max distance single arm KB-carry in remaining time (light to moderate weight - switch btw OH/FR and Suitcase carry as needed)

2. AMRAP of:
16/13cal Row
2 wall-walks
16 alt. Box step ups @24/20''
8 Burpee over Rower