105 min

1.Skill
TTR

2.Metcon
A. 3 RFT
36 DU
10 GHDSU
12 BBJO

B. 4 RFT
600 m run / 35 cal AB
15 m DB walking lunges 15 kg
17.20

C. Echo bike
9 x 30 s. on 15 s. off

D. 10 min easy bike

EMOM 8
3-6 ring MUs
-scale to low ring MU
-can use bands or ring thing

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 bird dog row e/s

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4 arch snap to pike hold

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB

Gari ( u go/i go)

40 pull-ups
400m run (together)
21 thrusters (95/65lbs)
400m run
21 thrusters
400m run
40 pull-ups
Time cap 45min

Back squat 3rm
+
For time
1000/800m row
50 wall balls
500/400m row
25 Wall balls

5R: 50-40-30-20-10
Pushup - Situp - 1h squat clean (22,5/17,5)
Or
Ringdip - t2b - 1h squat snatch (22,5/17,5)

27-21-15-9-6
DL
Knee raises
Row 12cal

A: Bench press 5-5-5-5
B: latsdrag 10-10-10
C: db Shoulder flys 2x10
D: Db hammer curls 2x10