A. 12 minute EMOM of Echo Bikes

Echo Bike

B. Rest for 5 minutes

Rest

C. 15 Minutes same pace

Choose an erg (or run)
Keep same moderate pace
For 15 Minutes

A. Snatch Complex

7 sets
3 snatch grip deadlift
2 low hang snatch high pull
1 hang snatch
Rest 90s

B. Stability Finisher

3 sets no rest
100m Banded farmers walk
50m SA OH carry each side

A. Strength

Every 90s for 6 sets
8-10 pike pushups

B. Wod

In teams of 3-4 Amrap10

5 synchro burpees
100m medball run each
10 synchro airsquats
100m run each

C. Core Finisher

Accumulate 60 situps as fast as you can (TC 5)

A. Explosive Training

Every 2 min for 10 min

5 hang snatch pulls @ 70-80%
Into
6-8 bounding CMJ

B. Loaded Carries

6 sets in teams of 4-5 as Congaline

15m heavy Zercher carry
Start with the 1st weight after empty bar and build up to a heavy set of 15m

C. MetCon

Amrap8
4 handrelease pushups (+2 each round)
10 wallballs (20/14)

A. Lower Body Strength

Acc. 100 seated banded leg curls

then

4 sets of:
5-8 (heel elev.) Front Squats
rest 1-2min

B. MetCon

20min AMRAP of:
12cal Echo Bike
then
2 rounds of:
8 Push ups
8 Ring Rows
then
100m Farmers walk

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

work @RPE ~8

C1. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

Work at RPE ~8
Scale with 5-10 Rope Pull ups.

C2. Ring Push-Up 3 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up

Work at RPE ~8

D. Accessories

3 sets of:
15-20 band pull aparts (1sec. hold)
rest 30sec.
8-15 Zottman curls
rest 30sec.

3 sets of:
6-12 DB-shoulder ext. rotations (each side - 3sec. ecc.)