A. Endurance

Tabata 1
14x40s on/20s off
1) Arms only echo for cal
2) Legs only echo for cal

Rest 4

Tabata 2
14x40s on/20s off
1) Arms only rower for distance
2) Legs onyl rower for distance
Keep all rounds consistant

A. Skill and Strength

5 sets

5 backsquats/gobletsquats
Rest 30s
10 kb Gorilla rows
Rest 30s
15 Partner Pike ups
Rest 30s

B. Wod

Finisher amrap 10

In teams of 3

1 Partner does 7,5 Meter farmers walks

The 2 other Partner does

Amrap
10 synchro plate puspress
10 synchro plate reverse lunges

A. Gymnastics/Barbell Capacity

10min EMOM
1. 5-7 TNG C+J @50-65%
2. 5-10 strict/kipping HSPU

B. Conditioning

Every 3min for 15min (5 sets):
20/15cal Row
15 WB @20/14lbs
15 T2B

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs.

A2. Weighted Supinated Pull-Up 3 x 5-8

5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up

B. Metcon

10-9-8-7-....1
strict HSPU
DB-Front Squats @2x22,5/15kg