3 Rounds for quality
5 Strict Toes-to-bar
10-15 Hollow Rocks
20sec Hollow Hold

X 75...

For time
40 pistols
17 C2B
7 thrusters 80/52,5kg (@80% 1RM)
40 pistols
17 C2B
7 thrusters 80/52,5kg (@80% 1RM)

Strict Chin-Up
- 4 x 3-5 reps @ 3111 tempo
- 1 up, 1 at top, 3 down, 1 at bottom.
- Add weight or use partner assist to get the right challenge.

Strict Knee Raise with Full Range of Motion
- 4 x 3-5 reps @ 3113 tempo
- 1 up, 3 at top, 3 down, 1 at bottom.
- Use partner assist as required.

30min EMOM:

1) Run/Xebex/Row...
2) 5+5 DB/KB Snatch
3) rest

For time:
3x Run around box
50 DB/KB Snatches 20-25/12-16kg
30 Handstand Pushups
2x Run
25 DB/KB Snatches 20-25/12-16kg
15 Handstand Pushups
1x Run

"Quality Nate"
For Quality 20min,
2 MU,
4 HSPU,
8 KBS,
rest as needed

5x
1 min Row (cal)
30s Rest
1 min WB
30s Rest
1 min Abmat SU
30s Rest
1 min Box jumps 60/50cm
30s Rest
1 min Burpees (jump to 15cm target)
3 minutes Rest

Post the total number of reps

Gymnastics strength

RX:
3 x 70 % of your max pull ups reps
3 x 70% of your max ring dips reps

Scaled:
3 x 3 negative pull ups (super slow decent, assist with band or partner if needed)
3 x 5 banded pull ups

3 x 5-8 perfect wide push ups
3 x 5-8 perfect narrow push ups

7 min AMRAP

• Burpee