Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

3 Sets For Peak Wattage:
15 Strokes As Hard As Possible

Rest 3 Minutes Between Sets.

(weighted) Ring dip 5 RM, then max reps without weight

Hang Clean
6x2r @ 85-90%
Go every 120s.

10-9-8-7-6-5-4-3-2-1 triplet:
- Chest to bar pullup
- Box jump 30in
- GHD situp

Kipping Handstand Push-ups
For Time:
75 Repetitions

Gymnastic Conditioning
10 Rounds For Time:
10/7 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

Power Clean
For Time:
50 Repetitions (155/105)

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

2 rounds with partner:

• 100 cal row
• 50 burpees

Team decides how to split the work.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 pass through
10 halo
10 pvc press

Metcon/*Rx(25)
5 giant sets
10 push ups
:30 sec plank
10 plank to bridge
:30 sec flutter
10 db curl to press
:30 sec plank
10 db s/a row(5 per)
:30 sec m climbers

Finisher
50 rtw
Stretch and roll

2 rounds for time:

10 Power Snatches (30kg)
100 Double-Unders