A. Alternating One-Arm Dumbbell Snatch 1RM

1 Alternating One-Arm Dumbbell Snatch

B. 15 minute EMOM of Kettlebell Swings, Pinch-Grip Plate Carries, Scapular Pull-Ups, and more

Kettlebell Swing
Pinch-Grip Plate Carry
20 Scapular Pull-Up
Dumbbell Reverse Lunges
Dead Hang On Rope

A. 10 minute AMRAP of Wall Ball Shots, Burpees, and Rowing

25 Wall Ball Shots
12 Burpee
25 Wall Ball Shots
Row

B. Rest

2min

C. 10 minute AMRAP of Wall Ball Shots, Burpees, and Running

25 Wall Ball Shots
12 Burpee
25 Wall Ball Shots
Run

D. Rest

2min

E. 10 minute AMRAP of Wall Ball Shots, Burpees, and Echo Bikes

25 Wall Ball Shots
12 Burpee
25 Wall Ball Shots
Echo Bike

A. Endurance

8 alt. Sets 3 min on // 2 min off

1.
15 Burpees over Rower
ME Calories Row Rest of the time

2.
75 Doubelunders
ME Calories Echo Bike Rest of the time

Pick a pace that you can sustain over all 8 sets!

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. SKILL - Bar Muscle Up

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B. Monostructural Intervals

Every 3 min for 5 sets (15 min)

400m Run

Scale distance to finish sub 2 min over all sets!
Run with the highest sustainable pace you can!

A. Endurance

In Teams of 2

2 Rounds of (Zone 2)

AMRAP 5 (together)
run

Rest 1 Min

AMRAP 5 (together)
cal Row / Ski / Bike Erg

Rest 1 Min

directly into

3 Rounds
2 Min On / 2 Min Off
cal Row / Ski / Bike Erg

A. Kipping Handstand Push-Up

Practice

B. 8 minute AMRAP of Wall Facing Hip Taps and Ring Pull-Ups

8 Wall Facing Hip Tap
8 Ring Pull-Up

C. 8 minute AMRAP of Ring Dips and Hanging Leg Raises

8 Ring Dip
8 Hanging Leg Raise