Toes to bar

E2MOM, 5 rounds
3-20 T2B
10-16 DB snatch alt.

Kipping pull up/ c2b / butterfly kipping

EMOM 12
1. 3 kip swing + 2 kip with hip + 1-5 kipping pull up/ c2b
2. 20sek single arm band row/ arm
3. 20-30sec barbell ab roll out

2-3rounds:

20 banded pull apart
8+8 dead bug
10-20cal easy machine

3-5 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
20 Shoulder Tap in the box pike or chest facing the wall
10 Hip Tap in the the box pike or chest facing the wall

Rest as needed between movements.

A.1) low Hang power snatch
1.) From barbell to 60%
2.) 60%×3 65%×3 70×3(×2)

B.1) Muscle clean + dip clean + Jerk w/2.pauses @dip & catch
1+1+1 ~10min

C.1) Clean & Jerk 3+1
60%×1 70%×1 80%×2

D.1) Front squat w/1.rep double bounce
60%×3 70%×3 80%×3(×3)

3 x 0:30 Wall Supported HS Hold
- Rest 1:30 btw sets
———————————————————————————
3x3 Negative HS Push-ups
- 5-10sec negative
- After the negative, drop down and kick back up to the top of a handstand to begin the next rep
- Rest 1min btw sets
———————————————————————————
AMRAP 5:
Strict HS Push-ups

Tangolla eturäkissä. Vuorojaloin.

Partner workout

4 sets (You go, I go)
50 wall balls@9/6 kg
40 calories bike/row/ski
30 alternating dumbbell snatches@22,5/15 kg
-rest 2 mins between sets-

Time cap: 30 mins

Warm Up
2 rounds
2 min cardio
15 hip bridges
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
4 supersets
Double DB Bench Press x 10 reps + Banded Strict Chin Ups x 6-10
rest 2-3 min bwn sets

Partner Metcon
15 min amrap
10 burpee box jumps
20 db snatch
30 kb swings
you go, i go!