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

Amrap 8 , with partner

Row calories
Plank

Result is rowed calories

8x 3min ON/2min OFF

A) AMRAP of
15 KB Swings 24/16kg
12 Goblet Squat
9 Toes-to-bar

B) AMRAP of
15/12 Cal. Row
15 Wall Balls

C) AMRAP of
5 Double DB Thrusters 2x22,5/15kg
5 Pullups
5 Burpees

D) Max Cal. Bike/Assault Bike

• Tall clean: 5x3
• Tall jerk: 5x3

• Clean & jerk: 5x3

• max 60%

9 x Box Jump
12 x Hang Power Clean (50/35)
15 x Push Up