A. For Time: Rowing and Echo Bikes

Row
Echo Bike

Row:
m/m 7km, f/m 6,5km, f/f 6km
Echo Bike:
m/m 200cal, f/m 175cal, f/f 150cal

> YGIG
> switch and split as needed

A. Gymnastics Capacity

Every 3min for 15min (5 sets):
60sec. Echo Bike @Mod/hard pace
2-4 Rope climbs

B. Power Snatch 6 x 30 Seconds

Power Snatch
Power Snatch
Power Snatch
Power Snatch
Power Snatch
Power Snatch

Work with DNG reps @60-70% of 1RM. Shoot for more than 6 reps.

C. MetCon

15min AMRAP of:
3 wall-walks
12 C2B
12 alt. DB-Snatches @30/20kg
12 alt. pistols

A. Skill and Strength

Splitsquats + Ring dips

B. Wod

Amrap12
5 T2B
5 hang db snatches
5 A Jumps
100m medball run

A. PushJerk Build up

Every 90s for 16 sets

2 sets
4 jerk Dip squat with 2s hold in dip
4 strict presses with 2s hold on top

3 sets
3 jerk drives with controlled eccentrics
3 pushpresses

4 sets
2 jerk dip squats
2 pushjerks without moving feet

7 sets
1 jerk dipsquat
1 pushjerk

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

A2. Deficit Push-Up 3 x 6-15

6-15 Deficit Push-Up
6-15 Deficit Push-Up
6-15 Deficit Push-Up

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 sets no rest
20-30 banded legcurls
20-30 Pike leglifts