A. 32 minute EMOM of Running, Prowler Pushes, SkiErgs, and Farmers Walks

Run
Prowler Push
SkiErg
Farmers Walk

A. kipping / Butterfly Pullups

Practice

B. 15 minute AMRAP of Partner Assisted Pull-Ups and Freestanding Handstand Holds

12 Partner Assisted Pull-Up
Freestanding Handstand Hold

C. Dumbbell Wrist Curl 4 x 15

15 Dumbbell Wrist Curl
15 Dumbbell Wrist Curl
15 Dumbbell Wrist Curl
15 Dumbbell Wrist Curl

A. In Teams of 2

AMRAP 9 Min
800m run
40/32 cal Ski/Echo Bike/Row

Rest 2 Min

AMRAP 9 Min
600m run
30/24 cal Ski/Echo Bike/Row

Rest 2 Min

AMRAP 9 Min
400m run
20/12 cal Ski/Echo Bike/Row

Rest 2 Min

AMRAP 9 Min
200m run
10/8 cal Ski/Echo Bike/Row

A. Strong(wo)man Circuit

In Teams of 3-4 work for 8 min at each station as YGIG
With 1 min transition between stations

1. 15m Yoke Carry

2. 1 Fatbar Clean + 3 pushpress

3. 15m Farmers walk (with handles)

4. 3 sandbag to platform

A. Endurance

For Time
800m Run
50 Heavy (30/20) or high (20/14) wallballs
600m Run (400+200)
40 Burpee Boxjumpovers (24/20")
400m Run
30 T2B
600m Run (400+200)
20 SA alt. Devils Press (30/20kg)
800m Run
10 Wallwalks

A. Zone 2 Endurance

Amrap18
200m Run
10/8 Calories Row @ 20-24 SPM

Rest 2 min

Amrap18
200m Run
8/6 Calories Echo Bike

All parts should be done in Zone 2 (nosebreathing if possible)
Aim for nosebreathing if possible and keep heartrate @~120-150