A1. Kettlebell Gorilla Row 4 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

A2. Seated Single Arm Dumbbell Strict Press 4 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. WOD

For time
4 sets of

8 cal Echo Bike
12 DB double Push Jerks
6 burpee to Box step up
12 DB double hang Snatches
8 Push up

1:00 min rest after each round

A. Intervals

Every 8 min for 4 sets (32 min)

400m Run
15 KB Facing Burpees
10 Double KB Reverse Lunges (right)
15 KB Facing Burpees
10 Double KB Reverse Lunges (left)

Scale as needed to finish sub 6 min each set

A. Clean Build Up

3 sets
3 tall squatcleans with 3s pause in bottom
Rest 60s

6 sets
2 Hang cleans
Rest 75s

9 sets
1 clean from floor
Rest 90s

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. Intervals

15 sets of (11:15min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max distance Farmers walk (15m there and back)

A. Pause Front Squat 2 x 4-6

4-6 Pause Front Squat
4-6 Pause Front Squat

All sets @ 60% of last weeks weight / 2s Pause in Bottom

B. Squat Snatch 5 x 1

1 Squat Snatch
1 Squat Snatch
1 Squat Snatch
1 Squat Snatch
1 Squat Snatch

C. Ring Hanging Hamstring Curl 2 x 6-12

6-12 Ring Hanging Hamstring Curl
6-12 Ring Hanging Hamstring Curl

Work YGIG with a Partner

D1. Russian Twist 2 x 20-24

20-24 Russian Twist
20-24 Russian Twist

Reps are Per side

D2. L-Hang 2 x 15-30 Seconds

L-Hang
L-Hang

Accumulate in 1-2 sets

A. Pause Bench Press 3 x 4-6

4-6 Pause Bench Press
4-6 Pause Bench Press
4-6 Pause Bench Press

Work at RPE 7-8
1sec. pause on chest

B1. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

@RPE 7-8

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 7-8

C. Goblet Squat 5 x 15

15 Goblet Squat
15 Goblet Squat
15 Goblet Squat
15 Goblet Squat
15 Goblet Squat

If possible go for more reps / weight than last week