Gymnastics

Warm up

2 rounds with partner

20 Passthrough
10x 10m run
10m wheel barrel
3 x 10m partner carry
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality

RX
Free Handstand (with HSPU)

INTERMEDIATE
Handstand walk (for distance)

BEGINNER
HSPU (cycling)

AMRAP 6
YGIG with partner

3m handstand walk
2 HSPU
1 boxjump 60/70cm

Every 90s x 6

1 Clean + 2 Hang clean + 1 split jerk

4 x 6/6 V.2/120s

Bonus Cardio Party

Zone2 Cardio - 10 sets
3:00 Bike
1:00 Burpee
1:00 Situps
1:00 Lunges

3:00 easy bike row or bike
10 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

Power snatch 1-2-3-4-5 reps

Teams of 3

4 X 6 minute amrap. 2 min. rest in transition.

50 KB hang squat cleans 20/12
50 T2B
AMRAP of box jumps

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Sandbag ground to shoulder 50/30
+ Farmers hold 2 x 32/16

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5-5-5, 10-10-10, 15-15-15...
Synchro deadlift
Synchro hang power clean
Synchro front squat

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Echo row
2+2, 4+4, 6+6

A: Clean pull max
B: Hip power clean+ doubles hang squat clean
C: Slow motion drop snatch doubles

Deadlift 5 RM

RestDay!