A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

As many reps as possible in 4 minutes of

• 3 wall-facing strict handstand push-ups
• 5 shuttle runs

As many reps as possible in 4 minutes of
- 6 strict handstand push-ups
- 5 shuttle runs

As many reps as possible in 4 minutes of
- 9 kipping handstand push-ups
- 5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

---

Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Recovery

After Front Squat you can do light cardio, do some skill practice or just celebrate :)

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

A: Kb clean + push press 5x3(L+R=1rep)
B1: SA Lat pull downs 3set
B2: Wall sit 3set
B3: Push ups 3xMax
B4: ”Jane Fondas” 3xMax/ben
C: Supinated Db biceps curls 3set

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio

3:00 Echo bike
3:00 Row
+
5 Pikes to planche
10 Ring Tension swings
5 Kneeling goblet get-ups
10 DB power clean overs
5 Row to muscle-up transition
+
Squat clean
Build up
+
2 rounds @ increasing pace
3 Squat cleans @ 1s weight
1 Wall walk
2 Ring muscle-ups
3 Wall-facing handstand push-ups
4 Chest-to-bar pull-ups
1:00 rest between rounds