Emom x20
1) 16 kcal skiErg
2) 12 up&down

WOD
4rds
6-12x KB press/side
rest 30s
6-16x KB/DB bent over row/side
rest 30s

3rds for quality
10x V-up
10x hollow rock
10x single leg V-up
10s hollow hold
rest as needed

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

45 min
Aerobic work
2 min run/1 min walk
6.8 km, 6.35 min/km
HR 128/159

A/
4 Rounds for Time

6 Deadlifts @120/90kg
12 Alt. Kettlebell Snatches @24/16kg
18 Wall Ball Shots @9/6kg
45 second Handstand Hold Against Wall or 15m HSW

TC:18'

B/
AMRAP in 7 minutes
10 Power Snatches @35/25kg
3 Bar Muscle-Ups

5 rft
8 m single dumbell front rack walking lunge
25 wall ball da 12kg target 2.5m
8 m single dumbell front rack walking lunge
10 single arm devil press 24kg

Random cardio exercises

Thrusters @60KG

10 Thrusters
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under

Block Snatch (mid-thigh)

2 x 3 x 73%, 3 x 2 x 73%

Jerk

5 x 2 x 82%

Clean Pull

5 x 5 x 80%

Back Squat

5 x 3 x 88%

WOD

For time:

5o Wall Ball @20/14lbs

30 Toes to Bar

20 Hang Power Clean 60/40