EMOM x 35 (7 rounds)

Min 1: 11 Cal Echo bike
Min 2: 6 Thrusters + 20 DU
Min 3: 11 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 6 Lateral burpees over the bar
Min 5: Rest

*thruster + Sumo dl high pull @40kg

Accessories

A) 3-4x For Quality:

• 8/8 Double DB Bulgarian Split Squat rest 75s
• 8-10 Bent Over Barbell Rows rest as needed

B) 3-4x For Quality:

• 30m Bakcwards Sled Drag rest 75s
• 10-15 Banded Face Pull (1s pause) rest as needed

2x5 reps of Seal row

Every 2.30 x5
15 wall ball @9/6kg
10-15 toes to bar / polven nostot

Thrusters ( Unbroken )

5 Sets Of Five reps. As heavy as Possible

• you can rest overhead position

Snatch deadlift + snatch + hang snatch

8 x 1+1+1 @ 70-80%, go every 1:30

Power clean

Bench press 5 5 5 5 5

Gymnastics for quality
30min

ADVANCE
HSW Obsticle course

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

10 hollow rocks
3m HSW

Scale as needed

Engine

E10MOM X4:

• 30 Cal Row
• 30 Cal Echo
• 30 Cal Ski

+recovery pace C2 bike rest of the time
Into,

E5MOM X4:

• 15 Cal Row
• 15 Cal Echo
• 15 Cal Ski

+recovery c2 bike rest of the time

Accessories

A) 3-4x For Quality:

• 10-15 Seated lateral db raise
• 10 Ring Face Pull

B) 3-4x For Quality:

• 10 Ring Push Up + 30-45s Ring Plank Hold
• 10-15 DB PullOver

Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10 reps + 2x8 reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 2x8 reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with some ski, air bike or rower at 80-90 effort