5x3 strict chin up

3rds
30s Star Plank L
30s Star Plank R
30s Plank hold
rest 2min btw rds

7min AMRAP
7 Sprawls
7 US Kettlebell swings
7 Box jumps

2-3 min light cardio
2+2 min wall pec strech
1+1 min glute smash
1+1 min squat strech

Power snatch
5 repetitions.

Starts from the ground and catch in a small squat.

Go as heavy as form allows, AHAFA

Post three heaviest fives.

Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up

ENDURANCE WOD

Every 12 minutes for 36 minutes (3 rounds):

1000 m row / 1000 m air bike / 2000m bike erg
10 burpees
20 push ups
30 KB swings 24/16 kg
40 sit-ups
50 air squats

6x6min AMRAP (2min rest)

A) 10 Partner Pushups
10 Partner Sit-ups

B) 30 Cal. Row
30 Burpee over Rower

C) 30 DB Snatches
30 Box Jump Overs

D) 30 Ring Rows
30 Knee hugs

E) 30 Cal. Bike
30 Wall Balls

F) 30 KB Swings
30 Goblet Squats

Partner WOD

AMRAP 30 min

60 cal row / bike
30 wall ball
60 cal row / bike
30 box jumps

E2MOM 2 burpees for both

*You go, I go style! Share the reps as you like with your partner.

accumulate 4 mins in a handstand hold, break this as needed.
Kick up or chest facing

4x20 hand releases

4x20 scissor kicks

8 mins practicing tapping away with both feet

Scissor kick ups, goal is to have control in the kick up. Use a wall if needed.

Advanced, freestanding hold practice

2 rounds:
21 banded pull apart
15 ring row
9+9 windmill