A. 32 minute AMRAP of Rowing, Echo Bikes, and Running

Row
Echo Bike
Run

A. 26 minute AMRAP of Burpees, Pull-Ups, Running, and Wall Ball Shots

10 Burpee
10 Pull-Up
Run
20 Wall Ball Shots

A. Snatch Complex

8 Sets:

1 snatchpull; 1 powersnatch; 1 hangsnatch

B. 8 minute AMRAP of Hang Power Snatches and Overhead Squats

8 Hang Power Snatch
8 Overhead Squat

A. Team wod in Teams of3

6 rounds for Time:
12 Sync. circle Burpee Box jumps
12 BMU/C2B/PU (Split)
12 Sync. DB Snatches @30/22,5 kg
12 Rope climbs (Split)

TC:30 min

A. Conditioning

8 sets of:
2min on 1min off

1. 15cal Row
max alt. DB-Box step ups in remaining time

2. AMRAP of:
12 alt. DB-Snatches
9cal Echo Bike
6 Burpees

A. Hybrid Stance Deadlift 3 x 4-6

4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift
4-6 Hybrid Stance Deadlift

Work at RPE 8-9 all sets

B1. Legless Rope Climb 3 x 1-3 Meters

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

RPE 8-9

B2. Strict Handstand Push-Up 3 x 5-10

5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up

RPE 8-9

C. Upper Back Accessories

3 sets
8-12 prone PVC bnk Press
30sec. T-hold
rest 30sec.

A. Skill

Work on Kipping (Ring) Dips for 10-12 min in sets of 3-5

After each set do 8-10 Hollow lift offs with 2s hold

B. Wod

E3MOM for 12 min (4 sets)

4 rounds
1-2 wallwalks
3-5 C2B