16 rounds of:
-8-10 Touch and go clean and jerk @40kg
-5-10 pull ups

For time:
150cal Assault bike

4 rounds of
1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

To be announced.

Test the pistol progressions from the box, as well as the rolling momentum pistol and find a progression that works best for you. Then:

10" EMoM
10 pistol squats / 1 leg alternating

Monster get-ups

Practice the proper form for TGUs + side bend + KB OHS, then:

5 light weight MGU / arm
5 heavy weight MGU / arm

Scaled: same weight

AMRAP 3

15 Db Hang Squat clean 22,5/17,5kg
30 Du´s

rest 2 min

AMRAP 3

10 DB push press 22,5/17,5kg
8 Chest to bar pull ups

rest 2 min

AMRAP 3

20 DB snatch ALT. 22,5/17,5kg
16 WB 20/14p

Recovery/Warm UP

30 minutes easy ERGOS

Warm up
Tabata (4 mins)
Bear crawl/scap pull ups/HS hold/lunge
Mobility (6 mins)
1 min foot and calf roll
Partner shoulder stretch

Gymnastics 9 Emom (partners)
1: HS walk
2: pistols
3: BMU

Barbell cycling 8 min Emom
1: Deadlift
2: Hang clean
3: STOH
4: rest

Wod: in partners for time
Diane 21-15-9(DL/HSPU)
Isabel 30 snatch
Grace 30 C&J

Session: a sample of our comp class! Returns after the open.

For Time:
3 Rounds
10 Power Snatches 40/30
12 Bar-Facing Burpees

Rest 1 Minutes

3 Rounds
10 Bar Muscle-ups
12 Bar-Facing Burpees