A. In teams of 2: 1 min on/1 min off x18 (36 min)

1. cal on ski
2. Cal on C2bike
3. Cal on rower

A. Strength

3 sets per Partner (YGIG)
10 Partner Hip lifts

5 sets
2 lanes Walking lunges + 2-5 Chinup variations

B. Wod

Amrap10
4 burpees on plate
8 plate strict press
100m plate run

A. Long Conditioning

40min AMRAP of:
400m run
10 Down ups
20 air squats
400m run
20 plate GTOH @20/10kg
10 alt. V-ups
10 tuck ups
20sec. High plank

A. Gymnastics/Barbell Capacity

12min EMOM
1. 8 OHS @60-80% of 1RM Snatch
2. 2-8 Bar MU

B. Conditioning

6 sets of:
90sec. on 90sec. off

15/12cal Echo Bike
10 unbroken Thrusters
max C2B / alt. DB-Snatches @30/22,5kg

C. GHD Sit-Up 60-90 Reps

60-90 GHD Sit-Up

Accumulate 60-90 GHD sit ups