Optional Accessory
GYMNASTIC CONDITIONING

Every 90sex x7

1-5 Muscle-Up or Jumping Muscle Up

Pick a rep scheme you can do all sets unbroken

RPE 3 to 4

STRENGTH

4-5 rounds, rest as needed between:

1) 4+4 Single Arm DB Press
2) 4 Weighted Pull-Up
3) 4 Weighted Ring Dip

RPE 4

For time

20 Deadlifts 125/90kg
*
20 KB swings 32/24kg
*
20 Overhead Squats 50/35kg
*
20 Burpees
*
20 Cheast to bar Pullups
*
20 Box jumps
*
20 KB Squat Cleans 2x20/2x12kg
*

*Cal
25/18 Cal Row
20/15 Cal. SkiErg
Or.
18/13. Cal. Assault Bike

Snatch high pull 5x1 @90-95-100-105-110%

In Teams of 3...

Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike Time Remaining - Max Overhead Squats (42.5/30kg)

Rest 3:00

Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike Time Remaining - Max Hang Squat Cleans (50/35kg)

Rest 3:00

Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike Time Remaining - Max Thrusters (60/42.5kg)

"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

EMOM:
10 Alt. double DB hang power clean + push press 2x20/15kg
- Remainder of time DU, until 200 is done.

TC 10min

For time:
100m HS-walk

Scaled:
200 shoulder taps
Or
6min HS-hold

TC 20min

Wod
10 min Emom
3 tng power snatch
20 Double unders

In teams of 2
4k row (500m at time)
3k run
100 burpee

Bonus
100reps of gymnastic movement of choice