4 RFT
20 Wallballs 9/6kg
20 KB-Swings 24/20kg
20 Box jumps 50/40cm
20 Alternating DB-snatches 22,5/15
20 Double unders

Deadlift
4x6r 2reps in the tank
Rest as needed.

Core workout

3 rounds of:
30 sec on 30 sec off ( total time 9 min)

Shoulder taps in plank
Plank hold
Tuck ups

2 Hang Clean + Power Clean

4 sets of Clean complex

Deadlift
4x8r TnG
2 reps in the tank.
Rest as needed.

@Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-2 Skin the Cat video
2) 10-15 Ring Knee Tucks in Front Support video
3) 5+5 Lying Shoulder Circles video
4) 5+5 Single Leg Box Jump (jump and land on the box with the same leg, step down)
5) 10 Double KB Squat Clean (from hang) video

4 Rounds for quality:
12 Goblet Reverse Lunges @ light KB (each leg, non-alternating)
25 Russian Swings
75 Single Unders (or :45 if you prefer not to count)

GYMNASTIC CONDITIONING

EMOM x7: Muscle-Up

RPE 4 to 4+

Pick a rep scheme that fits your fitness level.

Tailoring Options

Bar MU or Jumping Ring MU/Bar MU video

3 Sets of 1 Tempo:
5 Seconds Down, 2 Seconds Pause

In teams of 2 for time:

“Brock”
100 calorie Row
100 calorie Ski Erg
100 calorie Bike

Every 2 minutes, perform: 7 Burpees. Start performing the burpees after the two-minute mark.

One works, one rests. Both perform the burpees.

40 minutes timecap.