Emom x8
1. OH-Lunge with db (8-16)
2. Hspu (5-10)

Rest 3min...

Emom x8
1. T2b (5-10)
2. Box jump (8-16)

Rest 3min...

Emom x8
1. Wallball (10-20)
2. Burpee (8-16)

For time

21-15-9
Hang Squat snatch 45/32,5kg
HR Push ups

For time:
21-15-9reps of
Handstand Pushups
DB/KB Snatches

*30 Double Unders after each round

Floor Press: 1RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Amrap 10

20 WB shots
20 Single arm push jerks (10/10)
1 legless rope climb

L1: 20/15kg // Normal climb
L2: 25/17,5kg

-goal +3 rds

EMOM 12:00
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold/Walk
MINUTE 3: 10-15 Inverted Rows with 1sec pause, pronated grip.
MINUTE 4: 15m Bottoms-up KB Carry each side

How did it go?

Alternate for 4 rounds:

1) 5-4-3-2 Press
2) 5-4-3-2 Weighted Pull-Up

RPE 4, First set is 5 and 5, next set 4 and 4...

Rest 1-2min between sets.

Find heavy 1 Clean & jerk in 20min.

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed:

1) 1-2 Skin the Cat
2) 5+5 KB Windmill
3) 10-25 GHD Sit-Up