10 Rounds of
8 Dips (on a Bench/chair)
16 Lunges (alt.)
16 Sit-ups
32 Jumping Jacks

• use a weight, why not an waterbottle or something heavy to do One Arm Overhead Lunges 💁‍♂️

• Snatch pull: 5x3
• Snatch balance: 5x3

• Squat snatch: 5x3

• max 60%

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 10-15 Hollow Pull-Down video
2) 10-20 Plank Hold with KB Drag video

RPE 3 to 4

3 rounds for time of:
25 strict pull-ups
50 push-ups
75 squats
Row 1000 m

AMRAP 10
12 Push Jerks 50/35kg
24 Squats
48 Double Unders

5min Row/Airbike

3 rounds:
10-20 Banded Good Morning video
10-20 Step with Banded Walk video
5+5 DB Hang Squat Clean Thruster

Banded Core Hold video

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

AMRAP 5:
1000 Meter Row
Max Wallballs

Rest 5 Minutes

AMRAP 5:
50 Wallballs
Max Meter Row

Find a heavy 3 in 15min.