A. 36 minute EMOM of Running, Echo Bikes, SkiErgs, and Rowing

Run
Echo Bike
Run
SkiErg
Row

A. 28 minute AMRAP of Wall Ball Shots, Push-Ups, Dumbbell Push Presses, and Running

20 Wall Ball Shots
10 Push-Up
10 Dumbbell Push Press
Run

A. 4 RFT in Teams of 2

20 Pull ups
20 Sync SA DB Thruster (22,5/15 kg)
10 Burpees over Partner in Plank (Partner a)
20 HSPU
20 Sync Alt DB Snatches
10 Burpees over Partner in Plank (Partner b)

A1. Dumbbell Walking Lunges 3 x 12-16

12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Metcon

8min AMRAP of:
10 cal Row
6,8,10,12… Air Squat
2 Burpee over Rower (jump or step over)

C. Accessories

3 sets of:
6-10 side plank Hip lifts (3 sec ecc.)!
20-30sec. russ. twists (MedBall)
rest by feel

A. Skill

Work on Kipping Ring muscleups for 10-15 min
- low rings
- High rings

B. Gymnastics Conditioning

In teams of 2 (split movements as needed)

4 rounds for time

50 shoulder taps
25 handrelease pushups
50 Beatswings
25 horizontal bar rows

TC 12

A. Long Conditioning

Every 3 min for 24 Min (8 sets)

1.
15 Wallballs (20/14)
1 wallwalks
10 wallballs (20/14)
1 wallwalks
5 wallballs
1 wallwalk

2.
250/200m Row
25 Russian KBS (32/24)

Each Part should be done Sub 2 min! Scale accordingly!

A. Long Conditioning

Every 3 min for 24 Min (8 sets)

1.
15 Wallballs (20/14)
3 wallwalks
10 wallballs (20/14)
2 wallwalks
5 wallballs
1 wallwalk

2.
250/200m Row
25 Russian KBS (32/24)

Each Part should be done Sub 2 min! Scale accordingly!