With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

10x
100m Walk
200m Run

24min AMRAP:
30/24 cal (BikeErg/RowErg/SkiErg-alternate each round)
30 Deadlifts (70/45kg)
30 Air Squats
30 KB Swings (24/16kg)

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

IGYG
100 wb @20lb
50 kb swing @24kg (both at same time)
100 burbee

A.
5x
8 Bench press
8 Strict pull-up

B.
4x
8 Strict chin-up
8 Strict press (2xDB)
8 Reverse grip rows (Barbell)
8 Dip
3min rest between sets

C.
3x
"21's" Bicep curl
15 Push-up

D.
3x
10+10 Banded flyes
10 Lateral raises (2xDB)

TABATA:
Bicep curl/skullcrusher

15 x otm
1 hang + 1 hi-hang squat snatch

2-3 Rounds:
10 Lying snow angel
5 Caterpillar
15/15m One arm KB OH walk (bottom up)
10/10 One arm Z-press with DB/KB
6 Ring row with chin up grip (2s hold)

Lepoja