AMRAP 18:
18 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk

1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s.
- Chin-ups are "supinated grip"
- These are intended to be done BW
- Partner Assisted if needed Chin over bar Chin-ups.

1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s.
- neutral grip
- Class does floor press

20min AMRAP
8 Toes to bar
10 Dumbbell Clean and Jerk from hang 22,5/15kg
40 Double Unders

15 min AMRAP
10 ring dips
10 v-ups
5 HSPUs
5 K2Es

5 sets of
T'n Go Power Clean + Push Jerk

5+1
4+2
3+3
2+4
1+5

Complete as many rounds as possible in 45 minutes of:

• Run 400 m
• 3 rope ascents, 15-ft. rope
• Run 400 m
• 15 clapping push-ups

AMRAP 12mins
6 KB Swing @32/20kg
12 Burpee
24 DU

Snatch Push press + OHS
5+1
4+2
3+3
2+4
1+5

@70% of 1 RM OHS

For time of :
21-18-15-12-9-6-3
KB American Swing @24/16
Ring Dip kipping
Timecap : 12 mins