***15′ PYR30

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26, 24)

***12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26*, 24, 26, 24, 26*)

***Strength WOD:

7×2 Deadlift @100kg

***Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

30 Double Unders (If broken add 10 Burpees before next round)

10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

9 bar over burpees
6 hang power cleans
3 push presses

• 16 Min AMRAP of:
2 Round of:
Double DB Power Clean (2X22.5/15Kg) 12 reps
Bar Muscle Ups 6 reps
2 Round of:
One-Arm DB Power Snatch (22.5/15Kg) 24 reps
Plyo Box Burpees Jump Overs (60/50 cm) 12 reps

4 rds

10 push-up
10 ring-dip
15 walking lunge SAOH
15 walking lunge SAOH

21-15-9 reps for time:
Thrusters
Ring rows

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

1. ATP workout

21-15-9:

• Dumbbell thruster
• Sit-up
• 100 m run

Give a ball massage to your feet to keep them happy!

3 rounds for time of:
Row 15 calories
10 burpees