3 Rounds:

:15 Seconds Top Of Ring Dip Hold
:30 Seconds Hollow Hold
:15 Seconds Bottom of Ring Dip Hold
:30 Squat Jumps

A: Conditioning
For time:
1000m Row
100 wall balls
1000m Row
B: Gymnastic endurance
5min emom:
TTB
* Add 1-2 reps from last mondays emom

A: Strength
Power clean 5x3 @ Moderate weight
B: Gymnastic endurance
5min emom:
CTB
+1-2 reps last wednesday
C: Conditioning
3 rounds:
3min amrap:
45 DU
1 DL 100/70kg
1 HSPU
2 DL
2 HSPU
3 HSPU
3 DL
4 HSPU…
3min rest
D: Core
D1: Strict Hanging straight leg lifts 3xMax
D2: Russian twistx10-15(L+R=1rep)
D3: Weighted Hip ext x10-15
Rest 2-3min

A: OLY
Snatch 1rm
C&J 1rm
B: Conditioning
12min amrap:
1x rope climb
8/8x DB 1-arm over head lunges
8x Burpees
C: Accessory
3 rfq:
Porn stars x12/each arm
Shoulder flyes x12
Side lying horizontal abductions x12/each arm

A: E3M for 15min
Dead Lift: Build up to 2 heavy reps, not your 2RM
B: 3rft:
Row 500m
20 Kettlebell Swings (24/16 kg)
10 CTB

”Jackie”
1000m row
50 thrusters 20/15kg
30 pull ups

For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 push press 50/35
6 CTB
400m row

On The 2:30 x 6 Sets:

Set 1 : 5 Reps @ 75%
Set 2 : 3 Reps @ 78%
Set 3 : 1 Rep @ 80%
Set 4 : 5 Rep @ 78%
Set 5 : 3 Reps @ 80%
Set 6 : 1 Rep @ 83%

Power Clean
6x every 90s.
3@65%
tng, no dropping
focus on leg drive
sent a video of last set

500m row
3 x
7 snatch grip bent over row
5 KB upside down press e/s

3 jump over black bench

Muscle Snatch

5 every 2 min
3@65%