A. 3 Rounds for time in Teams of 2

32/29/26 Cal Echo Bike
16 Sync. Thruster (35/45 kg)
8 BMU
1000/925/850 m row
16 Sync Thruster
8 Wall Walk(-complexes)

A. SKILL

For 12-15 min practice Ropeclimbs

- foot Wrap + 1st pull
- high knees lean back to 2nd pull
- full efficient reps

B. Push and Core

3 sets
8-15 Ring Pushups
Rest 15s
8-15 Triceps pushups
Rest 15s
16-30s Bottom Pushups Hold
Rest 2 min

A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 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:
12cal Row
2,4,6,8...Single Arm DB-Thrusters (each arm)

C. Accessories

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

A. Endurance Mixed Zones

Every 3min for 18min (6 sets):

1.
1min Row for cal
1min Echo Bike for cals

2.
1min Echo Bike for cals
1min Row for cal

@20:00
work at Zone2 Intensity for 20min
switching between
A: 5min Row @20-22spm
B: 5min of:
12/9cal Echo Bike
100m Run