A. 30 minute EMOM of Rowing, Burpees over the Rower, Alt. Reverse Lunges in Farmers Positions, and Echo Bikes

Row
X Burpee over the Rower
Rest
X Alt. Reverse Lunges in Farmers Position
Echo Bike
Rest

A. Posterior Chain Giant set

3 sets of:
ME seated banded leg curls (1sec. hold at peak - shoot for 15-30)
8-12 rom. DL
10-20 (wtd.) glute bridges
rest ~2min

B. MetCon

5 sets of:
2min on 1min off

10 Ring Rows
10 Push ups
10 dual DB-H. Clean and Push Press
max cal Echo Bike in remaining time

A. Skill

For 10-15 min work on the following Movements in alt. Sets

1. 4-8 Icecream Makers

2. Kick up to Handstand on Paralletes or on wall / or do 6-8 parallette shoot throughs

B. Workout

Mini CINDY

Amrap12
5 pullups
10 pushups
15 Airsquats

A. Metcon

Amrap25
400m Run
30 Wallballs (20/14)
200m Medball Run (20/14)
10 Burpee broadjumps (1/2/3 Mats)

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 7-8

B. Barbell Reverse Lunge 2 x 8-12

8-12 Barbell Reverse Lunge
8-12 Barbell Reverse Lunge

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE 7-8

C. Tabata Push ups and Rows

12 sets of:
20sec. on 10sec. off
1. Push ups for max reps
2. Inverted Rows for max reps

A. Team WOD

For Time: Team of 2 YGIG

1.5 km Rudern

100 Wall balls

30 Sync T2B

40Power Cleans (60/40KG)

50 Box Jump overs

40 Pullups

30 Sync abmat Situps

TC : 30'