A. Run & row

3min on - 2min off / 35min:

- 400m run (sub 2min)
- max cal row in remain. time

A. Snatch Deadlift + Snatch Pulls

Every 90s for 5 Sets:

1 Snatch Deadlift
2 Snatch Pulls

No contact with floor

B. Snatch Complex

Every 90s for 6 sets:

1 Power Snatch
1 Snatch

C. AMRAP' 8 YGIG

8 Snatches (30/40 kg)
8 Burpees over Bar

A1. Dumbbell Incline Bench Press 4 x 6-10

6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press

Controlled eccentric

A2. Hand Over Hand Sled Pull 4 x 30

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

B. 15 minute AMRAP of Echo Bikes, Goblet Squats, and Farmers Walks

Echo Bike
15 Goblet Squat
Farmers Walk

A. Amrap‘30 in Teams of 2

4 rope climbs
8 GTOH (60/45 kg)
16 Heavy WB (30/20 lbs)
32 abmat sit ups
400 m run together

—> all movements split as needed

A. Skill

Handstand walk Practice

- leaning on box/wallfacing/regular
- lift offs box/wallfacing/regular
- shoulder taps box/wallfacing/regular
- plate climbs box/wallfacing/regular
- Partner supported
- free HSW

B. Wod

5 rounds for time

5-10 Parallette Pushups
10s L-Sit
5-10 C2B
10s L-Hang

TC 12 min

A. Barbell Bench Press 3 Reps

3 Barbell Bench Press

Build up a 3RM Bench Press in 12 minutes.

B. 1:30 of Push-Ups

Push-Up

Variations:
1. floor
2. 20'' box
3. 24'' box
4. 30'' box

C. Max Time Farmers Walk

One unbroken attempt for max time with 50% of bodyweight in each hand.
Walking 15m there and back.
- 3min cap -

D. Echo Bike for 1 minute

Echo Bike