A. E3MOM’36

A) 30/24 cal Echo Bike
B) 500/450m row

A. Gymnastics push -pull -Workout

2 min on/1 min off x 10
A) Amrap of:
5x Pull up Var.1
10 high Box jumps
15 x Pull ups Var.2
ME Du’s

B) Amrap of:
5 x Push up Var.1
10 x KBS @32/24 kg
15 x Push up Var.2
ME Burpees over KB

Pull up Variations:
Var 1 RX: RMU/BMU
Var 1 Sc.:C2B/Pull up/ jumping variations
Var 2 RX: Pull ups
Var 2 Sc.: jumping Variations/ ring rows

Push ups Variation:
Var 1 RX: s.HSPU
Var 1 Sc.: Kipping HSPU, Pike Box PU
Var 2 RX: ring Dips
Var 2 Sc.: (ring) push ups/ incline push ups

A. Zone 2 Endurance

All Movements in Zone 2

Amrap10
200m Run
10 Downups

Into

Amrap10
200m Run
20 alt. Boxstepups (20")

Into

Amrap10
200m Run
40 Doubelunders



On the Run AND on the other Movements try to do nosebreathing if possible. Really try to control your heartrate.

B. Accessories

3 sets no rest
15s Copenhagen plank each side
30 banded legcurls (fast but controlled reps)

A. Hang Snatch 12 x 2

2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch

start @ second weight after empty bar and work up from there
Work in a 15min window

B. 10 minute EMOM of Burpees over the Barbell and Hang Power Snatches

5-12 Burpee over the Barbell
5-8 Hang Power Snatch

Work with ~60-70% of heaviest complex weight