For time :

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses

KILOS:
Dumbbell- (22.5/15)
Wallball- (9/6)

14 rounds:

1) Echo bike
2) Round of Cindy
- 5 pull ups
- 10 push ups
- 15 air squats
3) Rest

3 rounds:
10-12 shrimp squat
10-12 single leg deadlift
-rest 1-2 min-

EMOM 8
1. 12 bulgarian split squat
2.10 jumping squat

Back squat 12-10-8-6 reps, then max reps @ 95%

Mobility

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

EMOM for 39 minutes

1 minute Row
1 minute Bike Erg
1 minute Echo Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

Score is total number of calories completed (for example, if the athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

40 min emom

1) 50s. cal ski erg
2) 30m sled push
3) 6 sandbag over shoulder
4) 6 devils press
5) rest

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин