oN AN 8:00 RUNNING CLOCK...
Practice Toes to Bar

• Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

2 x EMOM 16 (done as 40 sec ON / 20 sec OFF)

A. SkiErg / Assault bike (alternate b/w Ski and Ass bike)
B. Shuttle Run (7,5m = 1 rep)
C. Wall balls
D. Line Facing Burpees

2 min rest between EMOM's

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 16 MINUTES
10 Toes to Bar / Knee Raises
12 Back Rack Alt. Lunges
14 Box Jump Overs / Step Overs

• P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

5 rounds for time:

Row 1000m
30 KB Swings 32kg/24kg
15 Box Jumps 24"/20"
15 Pull-Ups
15 Burpees to Plate

TC 40

Chipper for time, cap 22 min

10 Ring dips
20 burpees
30 SP 20/15 kg
40 KTE
50 PP 20/15 kg
60 KB-swings 24/16 kg
70 seated WB

EMOM 16 min - Gymnastics

Fitness:
7 - 15 KB Swings
6 Burpees
1 Wall Walk + 20''-35'' HS Hold
15 Slam Balls

*

Advanced:
HS hold + Shoulder Taps
6 Burpee Box Jumps
2-4 HSPU (strict if possible)
7-10 Toes-to-bar

AMRAP 10 min

Buy-in: 1000 m Row, or 75 Russian KB Swings, or 10 Corridor Shuttle Sprints

Then:
30 Wall Ball Shots
20 Mountain Climbers
10 Pushups

5 rounds for time:

15 Burpees
10 Power Snatch (43/29 kg)
15 Box Jumps

In teams of 2-5:
Row as much distance as possible in 30 min. Steady pace!

Spend 1' (=1 min) in plank immediately after row.

---

Post score as metres.

Buy in:
75 KB swings

Then:
15-9-6
Squat Snatches (= catch below parallel, in a full squat)
Pistols

---

Aux work: mobility
Banded Bully
Partnered Chest Opener