Every 4min x5
12/9 cal Ab/Row
9 Burpee over bar
6 Power snatch (60/40kg)

• Go hard!
• Try to go under 1:30

Gymnastics Skill/Strength
EMOM 10:00

ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

Row 2k for time

EMOM 12
1: kipping HSPU one UB set
2: 30-50 DU
3: 10 deadlift 90/60

Oly lifting (15 mins )
2 Hang Power Snatch + 1 Overhead Squat
- 5 sets
- add weight each set
- hang starts just above knee

"Air Force"

For Time
20 Thrusters @43/30kg
20 Sumo Deadlift High-Pulls @43/30kg
20 Push Jerks @43/30kg
20 Overhead Squats @43/30kg
20 Front Squats @43/30kg
4 Burpees at the top of each minute

Timecap: 15 mins

For time:
1000m Row
50 Thruster (20/15kg)
30 Pull up

(Time cap: 9min)

"Fight stayed good"
30s. Wall ball
30s. Am. KB-swing
30s. Box jump
30s. Push press
30s. Air bike
30s. Rest
3 Rounds, 10s. Rest btw. movements

3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight