2R:
2 min ROW
2 min rest
2 min AMRAP 10 WB + 10 burpees
2 min rest
2 min AMRAP 10 DU + 5 pushups
2 min rest
2 min AMRAP 10 WB + 10 burpees
2 min rest
2 min AMRAP 10 goblet squats + 20 RKBS
5 min rest

• High Hang snatch: 3x3
• Hang snatch: 3x3

• Low Hang snatch: 3x3

• focus on technique

• max 60%

Gymnastics strength

EMOM 20min
1)15 active passive hang
2)30s handstand hold
3)15 hollow rock
4)Rest

EMOM 20min
1)20s top of ring dip hold
2)20s bottom of ring dip hold
3)15 arch rock
4) Rest

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

30RFT
5 WB
3HSPU/pushup
1 PC

White: box pushup, RKBS 16/12 kg
Yellow: box pushup, HPC 30/20 kg
Orange: pushup, HPC 50/30 kg
Blue+: HSPU, PC 80/55 kg
Purple: HSPU, PC 102,5/70 kg

time cap 30 min

5 Rounds for Time:
10 Push Press @52.5/35kg
10 USA Swing @ 24/16kg
10 Box Jump w. step down @61/51cm

• Rx+: 20 reps per movement
• 12:00 Time Cap

Chin-up + Negative: 5 x 4 (5s). Rest 2:00
- 5 Second LOWERING every rep
- Option: Add weight, bodyweight or partner Assisted Pull-ups + solo negative if possible

Body Armor:
3-4 rds:
(Super sets)
1-2 Leggless Rope climb / 0.5-1 Begboard / 5-8 Strict C2B/Pull up
5-8 Deficit HSPU
45-60s. Sandback / Kettlebell Front rack carry
Rest 2min.

And then...

2-3 rds: (super sets)
6-10 Strict T2B
8-12 Barbell roll out
Rest 60s.

"High Noon"
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Deload week clean & jerk

Every 90s for 10 rds:
1 power clean + 2 push jerk

Go with 60-80% of max. Focus on speed and technic.

=Deload week. Time to give your body and mind some rest.