A. 6 minute AMRAP of Double Kettlebell Deadlifts, Box Jumps, and Burpees

7 Double Kettlebell Deadlift
7 Box Jump
7 Burpee

B. 6 minute AMRAP of Russian Kettlebell Swings, Single Kettlebell Front Rack Box Step-Ups, and Dual Kettlebell Hang Power Cleans

7 Russian Kettlebell Swing
7 Single Kettlebell Front Rack Box Step-Up
7 Dual Kettlebell Hang Power Clean

The swings and Box Step ups are with Dual KB!

C. For Time: Kettlebell Squats, Burpees to Target, and Double Kettlebell Shoulder to Overheads

25 Kettlebell Squat
25 Burpee to Target
25 Double Kettlebell Shoulder to Overhead

A. anaerobic endurance

5 Sets of
10 seconds full effort
20 seconds hard effort
30 second steady effort

Rest 5

5 minutes easy effort

x2

A. Amrap‘30

12 DB DL @2x22,5/15 kg (A)
9 dB cleans (A)
6 dB STOH (A)
12 Burpees over DB (Sync)
9 T2B (Sync)
6 Burpees over DB (Sync)
12 DB DL @2x22,5/15 kg (B)
9 dB cleans (B)
6 dB STOH (B)
12 Burpees over DB (Sync)
9 T2B (Sync)
6 Burpees over DB (Sync)

A. 10 minute EMOM of 3-Position Clean Pulls

1 3-Position Clean Pull

B. 10 minute EMOM of Pause Low Hang Cleans

1 Pause Low Hang Clean

Just Hang Clean!

C. Front Squat 5 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A. Skill

Practice Strict Ring Muscleups for 12 min

- low rings falsegrip Ringrows + Dips
- low Rings transition
- High rings falsegrip pullups
- Partner supported/banded

B. Wod

Amrap8

4 weighted situps + 2 reps each round
6 hand release pushups
8 A - Jumps

A1. One Arm Dumbbell Shoulder Press 3 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

each side. myo rep match weak side.

A2. Chest Supported Incline Dumbbell Row 3 x 8-15

8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row

B. 16 minute EMOM of Echo Bikes, Down Ups, Alternating Box Step-Ups, and Kettlebell Sumo Deadlift High Pulls

Echo Bike
Down Ups
Alternating Box Step-Up
Kettlebell Sumo Deadlift High Pull

A. Long Conditioning

In Teams of 3:
36min AMRAP of (4 rounds):

Partner A

3min of Row for distance

Partner B

3min of Run for distance

Partner C

3min of:
6x15m Farmers walk
Echo Bike for cal in remaining time