Amrap 60min
Row 5min
Handstand against wall. Shoulder touch 30
Ski 5min
Walkin lunges 25m with kb
Assault 5min
Ring row 15-20

warm up
12 min emom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

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Paused Deadlift
7x2 @82% of 3rm
*Pausing 2 Seconds at the knee

4x

800m run
25 Burpees
15 Squat Jumps

Morning: 20 min

1 min walk / 1 min run
129/147
7.33/5.47 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch – 9 x 1.1.1 @ 65-85%, every 90s.
35 37.5x 37.5 / 40 40 42.5
42.5 45x 45

3.Strength
A. Alternate A1 / A2 for 9 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 4 @ 70-75%
A2. Strict muscle up – 1 to 5 (Increase overall volume of reps from last week) > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4

4.Jacked gymnastics
A. 2 rounds:
- 90 % of max ring support hold / 24 sec.
- 90 % of max closed tuck front lever hold / 12 sec.
- 90 % of max strict T2B / 12

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge and/or Thoracic Flow

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups

Pre WOD:

Work up to a heavy snatch/ overhead squat :
Focused on overhead squat and went up to 105lbs. Big improvement for me on overhead squat

WOD:
21-15-9
HSPUs
Ring dips
Push ups

This workout was very hard. My arms were shot.

95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar

5x

20 pullups, abmat sit ups, push ups, squats

4 squat cleans

no tng

5 RFT:
12 DL @ 155#
9 Hang Cleans @ 155#
6 Push Press @ 155#