GYMNASTIC STRENGTH

3-5 rounds for Quality, rest as needed between.

1) 3-5 Bar Muscle-Up + 3-8 Straight Bar Dip video
2) 10-20 Wall Facing Shoulder Taps video + 10-20sec HS Hold
3) 5-8 Ring Pull-Up + 10-20sec Rings to Chest Hold 

Tailoring Options:
Bar MU→ Jumping Bar MU video
Ring Pull-Up→ Ring Row

250m Row, Legs only
250m Row, Arms only
500m Row
Then 3 rounds:
3+3 DB/KB Lunge Snatch video
3-6 Rower Pike-Up video
10 Lateral Jump over Rower

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8-12 Bar Hanging Hip Touches video + 20 Banded Good Morning video

OverHead Squat, 5 sets of 5 reps AHAFA

5 rounds for load

1 deadlift
1 hang clean
2 front squats
1 jerk
1 behind the neck jerk
1 OHS

Wod
3 Rounds for time
8 Power clean 60/45kg
40 Double unders
8 Stoh 60/45kg
40 Double unders

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

A) 24minutes
Row/ski/run/assault
2min easy pace
2min medium pace

B) 24minutes
Alternate amraps every 2minutes

Amrap 1
3 Medicine ball clean+wall ball
20m jogging

Amrap 2
10 air squats
10 mountaineers

• 2 TnG Power cleans & Power jerks 60/42kg

On the 1:30 x 7 Sets:
1 Power clean
1 Hang power clean
1 Front squat
1 Split jerk

Post the weight of the final set.

Core Complex
EMOM 6, 30s On/30s Off
1. Reverse Plank Legs on a Box
2. V Ups
3. Straddle Pulses