For time :

5 Mile Echo Bike

Every 2 minutes ( Starting at 0:00 )

250m Ski

Bench press
6, 6, 5, 5 @ 55 kg

Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

For time

150 wall ball 9/6kg

TC. 15min

REST OR Active Recovery Session
Breathing and Streching
then
3 rounds
6+6 windmill @light weight
3 min air bike (nose breathing)
6 thorahic bridge
3 min ski
12 cossack squats
3 min row
6 wall squats

40 min
90 s. walk/60 s. run

3 rounds
1 min row
12 face pulls
15 hip bridge
20 hollow rock

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EMOM 45 min
1) 15 GHD sit up
2) 8 alt. DB hang clusters 25/17.5kg
3) 8-14 kipping pull ups
4) 12-14 alt. pistols
5) rest

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RPE 7 - HR @ 70-80%

3 Sets:
1 Minute Handstand Hold (Wall)
Rest 30 Seconds
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Handstand Push-ups

Rest 3 Minutes Between Sets.

FOR TIME

Buy in: 17 cal assault bike

170 thruster (17 kg)

After every 17. thruster do:
1 negative pull up (1 s hold, 7 s descent)
7 burpees

Cash out: 1700 m run with 17 kg weight vest!

Do one Power Clean every minute on the minute
For 15min