For time
30 Rounds
1 Strict HSPU
2 bar muscle up
4 Burbee box over

TC 20min

1: 50s row
2: 15m lunges with db's/kb's
3: 12 alternating db/kb snatches
4: 10 T2B's / kipping leg raises
5: 10 push-ups

21-15-9
HSPU
C2B

Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!

-20 DU/ 40 SU
-15 wall ball 7-8kg/ 5-7kg
-15 push-ups

5-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
1:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
2 rounds
8 Push ups
6 Ring tension swings
5 Table top pulses
4 Ring row transitions
2 Scapular swimmers (prone position)
+
Warm-up the gymnastics movements
* Use your regular warm-ups/drills you are used to (no need to change anything now on the game day).
+
Run through
3x
3 HSPUs
3 Toes-to-bars
2x
2-3 Strict HSPUs
1 Rope climb (can skip on 2nd round)
1x
1-3 Chest-to-wall HSPUs
1-3 Ring muscle ups
Rest no longer than 3 to 5 minutes before you start the workout.

3 rounds of:
20 KB swings
10+10 KB side bends
20 DB snatches
20 DB russian twists
Rest

1: 15 - 20 kb swing
2: 10 wallballs
3: 10 - 15 sit-ups

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups