A. 1 min on/2 min off x12

1. Ski erg
2. Echo bike
3. Row

A. Bar Dip 3 x 3-5

3-5 Bar Dip
3-5 Bar Dip
3-5 Bar Dip

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

B1. Weighted Strict Pull-Up 3 x 5-8

5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

B2. Snatch Grip Behind The Neck Press 3 x 6-12

6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press

Go for a few more reps in total, or slightly more weight, still work @RPE 8 to max 9 (10 for last set)

C. MetCon

3 rounds of:
21/16cal Echo Bike
21 C2B
21 Push Press @40/30kg

D. Accessories

3 sets of:
3-5 skin the cat
30-45sec. kneeling shoulder ext. isometric
10-15 banded W-Pulls
rest 30-60sec.

A. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

Work at RPE 8-9 for all sets

B1. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 60sec. btw legs
@RPE 8-9 for all sets

B2. Ring Row 3 x 6-12

6-12 Ring Row
6-12 Ring Row
6-12 Ring Row

@RPE 8-9 for all sets

C. Finisher

Max reps in 5min of:
Dumbbell Burpee Clean and Push Press @2x22,5/15kg

A. Skill and Strength

1. Practice Ropeclimbs for 10 min

2. 3 sets
6-8 SA DB pushpress per side
Rest 45s after each side

B. Wod

TEAM Amrap10

1 horizontal RC (YGIG)
3 synchro burpees
1 Horizontal RC
6 synchro reverse lunges per leg
1 horizontal RC
9 synchro situps