A. Skill and Strength

5 Pushpresses + rower pike ups

B. Wod

Amrap3

1. Burpee over parallette

Rest 1 min

2. Row for Meters

Rest 1 min

3. Stepups

A. Echo bike

A) Echo bike test
8 min for max cals
Rest 5 min
Then
B) 2 min on/2min off x6 @pace from part A

A. Gymnastics/Barbell Capacity

12min EMOM
1. 6 TNG Squat Cleans @50-60%
2. 5-10 strict/kipping HSPU

B. Conditioning

20min EMOM
1. 15/12cal Echo Bike
2. 10-14 alt. DB-Snatches @30/20kg
3. 10-14 BJ over (24/20'') + 10-14 T2B
4. rest

A1. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

A2. Deficit Push-Up 3 x 5-10

5-10 Deficit Push-Up
5-10 Deficit Push-Up
5-10 Deficit Push-Up

A3. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. Accessories

3 sets no rest
15-25 seated banded leg curls (1sec. hold)
10-15 Y-to-Row
into 10-15 back-to-T (all in prone position - wtd. if necessary)