E3MOM30:

10 Burpees
Rest of time bike cals

Weighted chin-up 3×4

3×4 paused bench press

A)
15 wallballs
10m walking lunges with medball
10 burpee box jump-overs
Max cals bike erg

B)
200m run
10 alternating DB snatches
15 american swings
Max cals row

10 Min amrap

• 30 sek bike (90%)
• 3 Deadlifts 80kg

For quality (with partner)

Echobike 8 cal - 7 - 6 - 5…
Dips 8 - 7 - 6 - 5…
Pull-Ups 8 - 7 - 6 - 5…
Goblet squat (20kg) 8 - 7 - 6 - 5…
Sled Pull 4 + Sled Push 4 (78kg) each round /split w partner

Time cap 60 minutes

4min x 6:
- 12 cal airbike
- 12 c2b
- 12 alt db hang snatch 22.5kg

5 Rounds for time:

1 round:
1) 400 m run
2) 15 burpee
3) 20 push-up
4) 25 air squat
5) 30 V sit-up

Gymnastics for quality
30min

BEGINNER
Wall kickup & handstand

INTERMEDIATE
Handstand push-up & cycling

ADVANCE
1x1m free handstand push-ups

WOD
AMRAP 9
YGIG

3 Burpee box jumps over
6 HSPU

10 min E2MOM:
• 3 Bench Press
• 10 Dips
Start with 45% of 1RM and increase by 10% each round to finish around 85%.