AMRAP 12

3 thruster 42,5kg/30kg
3 bar over burpees
6 thrusters 42,5kg/30kg
6 bar over burpees
9 thruster 42,5kg/30kg
9 bar over burpees
12.........
12.......
15........
15.......

5 Rounds:
1:00 Front squat @ load heaviest front rack lunge
1:00 Push Ups
1:00 Row Cal
1:00 Rest

AMRAP 13 min

25 deadlifts 102,5/70 kg
25 wall-ball shots
25-calorie row
25 handstand push-ups

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Scale weights as needed.

Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull up

5 Rounds with Partner
200 Meter Run / 15/20 Calorie Row (one runs, one rows, then swap)
22 Wallballs over the pull-up bar

Gymnastics Conditioning
E2MOMx6 unbroken C2B pull ups x 6

Conditioning
3 RFT:
30 Cal Row
30 BJ, 60/50
30 Wall Balls

Midline
3 Supersets of:
10 Barbell Rollouts
20 Superman extensions

*Snatch warmup

8 minute AMRAP
3 Hang squat snatch 105/75
6 Burpee to 6"
9 sit ups

OH Squat
5 x 5