Amrap 50
10 cal row
10 cal bike
200m run
Add 5 cal for every machine and 100m run every round
Every 100m run 5 rep

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold

AMRAP 32
- 12 plate ground to overhead @20/15kg
- 8 burpee to plate
- 12 abmat sit ups
rest 1min
-12 air squats
-8 lunges @20/15kg plate (overhead)
-12 kettlebell swing @20/16kg
rest 1min

EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press
d) rest

-rest 2-

EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs
d) rest

AMRAP 5:
3 Unbroken Ring Muscle-ups

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

Goal is to get on box as quickly as possible
Recovery 3–5 minutes between sets
Begin rep from paused half squat
Reps are performed as explosive singles
Box height for example 50 cm for men

A,
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Sets of 2 at 65% 1RM and singles at 75% 1RM Power Clean & Jerk

B,
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches@52/34kg
10 Box Jump Overs@60/50cm
15 Deadlifts

Goal: 5+ Rounds

C,
5 rounds for quality of:
Sled Drag @40/30kg ,200 m
Sandbag Bear Hug Carry @50/35kg, 100 m

Goal: Just get it done

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

Snatch balance + OHS
5x 2 snatch balance + 1 pause OHS (3s pause bottom of squat)
(40-60%, BE FAST, not too heavy)