A. Skill and Strength

Overheadsquats from ground + Chinup hold variations

B. Wod

Running Clock

0:00-5:00
For time
20-16-12
Alt. Farmers reverse lunges
Alt. Rengate rows

6:00-10:00
Amrap4
16 Medball pushpress shoulder to shoulder
100m Run

A. 8 Sets of

500 m row @moderate pace
30 sec rest
150 m sprint
90 sec rest
TC:40 min

A. Gymnastics/Barbell Capacity

12min EMOM
1. 5 DNG C+J @55-70%
2. 6-18 C2B

B. Conditioning

4 sets of:
3min on 2min off
20/15cal Row
12 HSPU
10 Front Squats @60/40kg
ME Bar facing Burpees

A. Intervals

25min EMOM
1. 15/12cal Echo Bike
2. 10 Burpee BJ over (24/20'' - box facing)
3. 10-14 alt. DB-Snatches @30/20kg
4. 30 DU´s + 6-12 T2B
5. rest