Dynamic Mobility 5min

10m CrabWalk Forward
10m CrabWalk Backward
10m InchWorm
10m BearWalk

Technique 10min

Wall Climb

EMOM 35

1. 8-12 Box Step Overs
2. 10-15 Goblet Squats
3. 10-20 Box/ Bench Dips
4. 1-2 Wall Climb
5. Rest

For Time
10-9-8-7-6-5-4-3-2-1
HSPU
Front Squat 60/40kg
Bar facing Burpee

"Tri Sprint Intervals V2"
2 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds.

STRENGTH

3-4 rounds, rest as needed between

1) 10+10 DB/KB/Landmine Meadows Row video
2) 8+8 DB Lunge Press video or Landmine Lunge Press

RPE 4 to 4+

Gymnastics Skill day.

Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!

Snatch
6x3 70-80%

Sots press 5x5

WOD (S):
5 rounds for time:
30 KBS 24/16
10 squat clean to thruster 40/30
15 burpee over bar
rest 3 min between rounds

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

4rds
10-12 x Hanggin leg raises
rest 60s
10-12 x Pallof Presses