A) AMRAP 8
500/450m row
15/12 cal Echo Bike
2 min rest
B) Rounds of A for Time
500/450 m row
15/12 cal Echo Bike
2 min rest
C) Time from B as TC
500/450 m row
15/12 can Echo Bike
Emom30
1. 5-10 burpee pullups
2. 50 doubleunders
3. 8-16 pistols/Skater squats
4. 50 Russian twists
5. Rest
Amrap35 with medium pace (try nosebreathing if possible on the ergometers)
60m Farmerswalk (6x10m)(2x24/16)
50 cal Echo Bike
40 Doubleunders
30 cal row
1 Sled Drag
8x1min on/1min off
B1) Seated KB OH press
B2) D-ball FSQ
B3) Deadhang on Rope hold
B4) KB Deadlift
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!
10 rounds of:
6 C2B
10 Push ups
14 air Squats