8-6-6-6-6-6 Front Squats
6 sets of 8 (accumulated) Strict Pull-ups
Start a new round of both exercises every 2:30min. First set is warm-up

12-10-8-6-4-2 reps for time of:
KB Snatches
KB Goblet Squats
KB Russian Twists (per side)


Station 1
7min to find a great score on the fishing game (Ski Erg)

Station 2
AMRAP in 8min of:
6 Tuck Crunches
12 Superman Rocks
18 Heel Touches

Station 3
EMOM for 8min of:
4 Front Squats

Station 4
2x AMRAP in 3:30min (Rest 1min between AMRAPs):
6 DB Snatches
6 DB Goblet Squats
12 DB Russian Twists


Butterfly Pull-ups: technical coaching incl. video analysis

For time:
30 Cal row
3 Wall climbs
30 Pull-ups
3 Wall climbs
30 V-ups
3 Wall climbs
30 Wallballs
3 Wall climbs
30 Push-ups
3 Wall climbs