EMOM x30
1) monostructural
2) 4 hspu + 6 ttb / v-up
3) 20-40 DU / rest

Amrap 12

200m run
12 DB stoh 22,5/15kg
30 DU

6 Bar over burbee + 1 Power Clean @ 85-90% RM of the day.

Bodybuilding:

21-15-9 with 30 sec of rest between each set
-lateral raise, weight according to the ability to keep the arms just slightly bent through the whole set
-maltese bench press (weights based on the same principle as in lateral raise)
-kettlebell row knee on the bench

Link to maltese bench press at gymnasticWOD

20 minutes, Work :40 / Rest :20

Deadbugs
Strict Knee Raise
Heavy TGU 1+1
Straight Leg deadlift w/ Dumbbells
Russian Twist

For time:

Overhead Squat
21-15-9
Power Snatch
9-15-21
Run 200m

Barbell 50/35kg

TC 18

EMOM 12, max reps. (AMRAP)

1 minute : Front Rack Lunge 2 x 24kg/2 x 16kg Kettlebell
2 minute : Rope Climb / Strict Pull Ups
3 minute : Push Ups

For time
21 strict hspu / 7 wall climbs
15-30m hs walk / lizard walk
30 kipping pull ups
rest 5 min
20 strict pull ups
15-30m hs walk / lizard walk
21 kipping hspu / 21 HR push ups

time cap for metcon 25 minutes so 10 min cap for each metcon.

For time:

50 Front Squats 65/45kg (Barbell on floor)

*EMOM 6 Push Ups. Start at push ups

TC 12

Banded Lat stretch 2:00 + 2:00
Banded T Hip opener 2:00 + 2:00
Banded squat wizard 2:00
Barbell grip smash 2:00 + 2:00
Barbell quad smash 2:00 + 2:00
Bottom squat 3:00