Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
30 sec work/30 sec rest (16min)

4 rounds of
- Ring plank
- HSPU
- Box jumps
- HSW/ free handstand

Weighted lunges 4x16 reps

5 rnds for time
12 alt. DB snatch @20/12.5kg
9 squat w. DB on shoulders
6 pull up

superset, 4x 5/5 renegade row
8/8 russian twist

deadlift 3x3 @ rpe 8

3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest
Score is total reps completed. Goal: 120 reps (40/40/40).

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Snatch
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Core
3rnds

10+10 Deadbug

EMOM20:

1) 15/12 Bike erg
2) 12 Box step up