A. Amrap‘7 x4

15/12 cal on rower
7/4 cal on Echo bike
-> add 1 cal on Echo bike/ round
(Rest 3 min)

A. Handstand Walk

Skill:
-lift of with hands /shouldertaps back or front facing
-Partner Drills
-freestanding

Core and shoulders:
Amrap‘12:
10 T2B
30 DUs
15 abmat sit ups
5/5/5 push ups(wide/normal/narrow)

A. Zone 2 Recovery Wod

Amrap40 for quality (Nose Breathing of possible on the ergometers and Running)

400m run
5 KB Jefferson curls from box with 3s hold in bottom position
30 Cal Row
5 KB Turkish getups each side (Show control in each position of the getup)
20 cal Echo Bike
10 KB Cossack squats each side with 2s hold in the bottom

A. Turkish Get-Up 1RM

1 Turkish Get-Up

Per side

B. 18 minute EMOM of Front Squats and Echo Bikes

3 Front Squat
Echo Bike

3s Pause on each front squat and 80% of max watts on echo bike.

A1. KB Staggered Stance Romanian Deadlift 3 x 8-10

8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift

A2. Alternating DB Flat Bench Press 3 x 12-20

12-20 Alternating DB Flat Bench Press
12-20 Alternating DB Flat Bench Press
12-20 Alternating DB Flat Bench Press

B. Accessoires

3 Sets:
10-15 Banded Chopper (each side)
15-20 End Range Adductor Lifts (each side)
20-30 sec Star Side Plank hold (each side)

60 sec rest

A. Snatch Complex

Every 2min for 8min (4 sets):
High hang Snatch high pull + hang Powersnatch + Low hang snatch
@65% + (or work up from 3rd weight after empty bar)

B. Clean Pulls

3 sets of:
4 x tempo clean pull (5s for 1st pull until knee)
@ work up from ~70% of 1RM Clean

C. MetCon

Amrap8
1 wallwalk (+1 each round)
10 SA DB hang squatcleans (22,5/15)(5 each side)