A. Snatch

Every 90 sec. for 10 sets

1 snatchpull; 1 powersnatch; 1 snatchbalance

B. Overhead Squat 4 x 6

6 Overhead Squat
6 Overhead Squat
6 Overhead Squat
6 Overhead Squat

A. 5 Rounds For Time of Dumbbell Hang Cleans, Kipping Toes to Bars, Running, and Dumbbell Push Presses

12 Dumbbell Hang Clean
12 Kipping Toes to Bar
Run
12 Dumbbell Push Press

A. 30 minute AMRAP of Rowing and Echo Bikes

Row
Rest
Echo Bike
Rest

A. For time

100 cal on echo bike
partner A echo bikes
Partner B+C do 20 partner WB
->Rotate until you are done

100 burpees
Partner A does burpees
Partner B+C do 20 sync alt. DB snatches(22,5/15 kg)
->Rotate until you are done

100 Sit ups
Partner A does Sit ups
Partner B+C do 10 sync pull ups
->Rotate until you are done

A. Gymnastics Intervals

Every 3 min for 27 min (9 sets)

1.
1:00 Passive Hang
10-15 Pullups

2.
1:00 Hollow Hold
10-15 T2B

3.
1:00 pushup Support Hold
10-15 Pushups

A1. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. Metcon

7min AMRAP of:
10 BB-Push Press
10 Double KB-DL

C. Accessories

3 sets of:
8-15 swiss ball crunches
20-30m Single arm Farmers walk (each side)

A. Endurance Mixed Zones

20min of:
400m run
Row while partner runs
@Zone 2 Intensity

@20:00
Every 3min for 18min (6 alt. sets):

1. 2min Run for meter

2. 2min Row for meter