A. Skill and Strength

Skill Bar Muscleups

Alt with

2 lanes SA OH walking lunges

B. Wod

In teams of 4

Amrap10

2 Partner do
10 medball squats synchro
10 situps synchro

2 Partners hold
wallsit
Plank

A. 2 min on/2 min off x10

1. Ski erg
2. Echo bike

A. Bar Dip 2 x 3-5

3-5 Bar Dip
3-5 Bar Dip

Work @ ~ 80% of last week

B1. Weighted Strict Pull-Up 2 x 5-8

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

Work @ about 80% of last week

B2. Snatch Grip Behind The Neck Press 2 x 6-12

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

Work @ about 80% of last week

C. MetCon

Amrap10 in teams of 2 (YGIG per round)

3 wallwalks
6 C2B
9/7 Cal Echo Bike

A1. Cyclist Squat 3 x 8-12

8-12 Cyclist Squat
8-12 Cyclist Squat
8-12 Cyclist Squat

A2. Partner Leg Curls 3 x 10-15

10-15 Partner Leg Curls
10-15 Partner Leg Curls
10-15 Partner Leg Curls

B. Tabata Ring Rows and Push-Ups for 10 x 20/40s

Ring Row
Push-Up

A. Long Conditioning

6 total sets

3 min on // 1 min off

1.
500/450m row
ME DB Boxstepups Rest of the time (1x 22,5/15)(20")

2.
AMRAP
3 C2B
6 plate OH reverse lunges / side (20/10)
9 russian KBS (32/24)