EMOM 5
3 TnG Power cleans

Rest 3min

EMOM 5:
3 TnG Power cleans

Build to heavy. Start from 55-60% of 1RM

Optional Accessory

E2MOM x10 of your choice

1) Gymnastic 2min
2) Mobility 2min

On the first minute do something that challenges your gymnastics, on the second minute improve your mobility. Go by feel.

RPE 2-4

6 @70%
3 @82%
6 @70%
3 @87%
6 @70%
3 @92%

Rest 2min btw sets

10 RFT:
400m Run
10 T2B / 30sec Superman hold
10 Ring push-ups, feet up on the medicin ball
15/12cal Row
1min Rest

Alternate btw T2B and superman btw rounds.

4x6min AMRAP (2min rest)

A) 20 Cal. Bike/Ski/Row
20 KB Swings (heavy)

B) 50m Pinch Grip Farmers Walk 2x20/15kg
10 Burpee-Plate GTOH

C) 50 Double Unders
3-6-9-12-... Pullups

D) 15 Wall Balls
15 Box Jump overs

A) Romanian DL 3 x 10 V4-V5 (tempo)

B.) 12-10-8
banded hamstring curl
iso dynamic kb rows
Triceps on a bench

C.) Midline 3 rds:
KB march 15/side + 20m single arm carry
Hollow hold 20-30 sec

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a stick

3x60-90sec Plank Hold, rest as needed between

1)
20 minutes for a heavyish squat clean double. Not maximal.
2)
EMOM 12
1. 4 squat cleans @70%
2. 3 squat cleans @75%
3. 2 squat cleans @80%
4. 1 squat clean @85%
Percentages calculated from part 1

W 60s, R 30s
SDHP (30/20)
Squat Jump to Box
Push Press (30/20)
Row Cal

Partner WOD

2 x 18min AMRAP with partner

A):
20 T2B's
30 S2O 50/35kg
40 Cal row

Rest 5min

B):
20 KBS 24/16 kg
30 Front squats 50/35kg
40 Cal row