As many burpees as possible in 6 minutes

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

3 Rounds, each for time:
15 – 12 – 9
Cal Echo bike
TTB / TTR
D-ball to shoulder 40/30kg

Rest 3 min between rounds.

Choose a challenging pace on the bike that still allows you to move fast on the TTB and D-ball

15 MIN AMRAP

w. 2x17.5kg dumbbells

• 3 Shoulder to overhead
• 6 Squats
• 9 Deadlifts

1 deadlift
1 clean
1 hang clean
1 jerk
with max load

For time:
800 m run

then

4 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then
3 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

2 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then

1 round:
15 wall balls 9/6 kg
10 ring rows

Trap bar deadlift 5x4

6 sets of 1 Power Clean and 3 Front Squat every 1'30 x 6 sets

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

Every 5 minutes for 5 rounds

• 5 power snatches
• 400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.