A. 35 minute EMOM of Rowing, Echo Bikes, Shuttle Runs, and Concept 2 Bikes

Row
Echo Bike
Shuttle Run
Concept 2 Bike
Rest

Switch Ergs every minute
Rest together in minute 5
Try to work with a sustainable pace
Speed up in the end (last 2 sets)

Goal: accumulate as many cals as possible

A. Snatch Assistance Lifts

6 sets
5 hang musclesnatches
Rest 60s

6 sets
4 OHS
Rest 90s

6 sets
3 snatch high pulls
Rest 120s

A. Strength

3 sets
10 rower pike ups
Alt. With
6-10 Zercher squats on medball

B. Wod

In teams of 3-5 Amrap14 as Congaline

15s row
10 alt. wall taps
5 hanging knee raises

A1. Seated Strict Press 3 x 5-10

5-10 Seated Strict Press
5-10 Seated Strict Press
5-10 Seated Strict Press

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. MetCon

20min AMRAP of:
10cal Echo Bike
4x10m Farmers walk
2x10m walking lunges
10 DB-Hang Clean and Press

A. Intervals

30min EMOM
1. 18/14cal Row
2. 30 DU´s + 2-6 Ring MU
3. 5-8 TNG C+J @60/40-50/35-40/30kg
4. 30 DU´s + 5-10 kipping HSPU
5. rest

B. Gymnastics Skill Practice

10min work on:
1. Bar Pull overs
2. Crossover Jumps

A. Seated Single Arm Dumbbell Strict Press 3 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

Rest 45s after each arm

RPE 8-9

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C. Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension

RPE 8-9

Work in seated Position

D. Upper Back

3 sets
10-15 bentover reverse flys (1,25-5kg)
Into
10-15 prone Y into Row (no weight)
Rest 60s