Every station for 4 times (no rest)
Station #1: 250m Skillmill run
Station #2: 20 Alt. DB snatches
Station #3: 40s Hollow hold
Station #4: 3-4 Wall climds

Squat snatch 6x1
Snatch pull 3x3

"EMOM 15'
1: 12/10 cal air bike
2: 11 DB DL
3: 10 DB Reverse Lunges
4: 9 over the DB Burpees
5: 8 Sit-ups with DB"

6 Bar MUs
15 HS-walk
8 Bar Mus
20 HS-walk
10 Bar MUs
25m HS-walk

10min AMRAP:
30 Power Clean 40/25kg,
10 Jumping Pull-ups,
30 Box Jumps,
10 Jumping pull-ups,
60 Single unders,
10 Jumping Pull-ups

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

CONDITIONING

6 rounds for time:

10 Thruster 40/30kg
20m D-Ball/Sandbag/Yoke Carry

Overall RPE 4, very heavy breathing

3 Rounds for time:
300m Row,
10 TTB

AMRAP 12:
8 HPC - PC
6 HKR - TTB

*Every 2 minute 10 PP, same weight as clean

W: RKBS & abmat situps + SA DB PP 8/5 kg
Y: HPC 20/15 kg + HKR
O: HPC 30/20 kg + HKR
B: PC 45/30 kg + TTB
P: PC 52,5/40 kg +TTB

Toes to Bar:
Point the Toes
Why do gymnasts point their toes? Besides aesthetics, there’s another important reason: activation. By pointing properly, you help complete the hollow body position, making your body a more solid unit. It’s easy to overcompensate with the lats in order to keep going on toes to bar, but it is a core exercise, after all, and pointing your toes help activate the entire legs including hip flexors. So point the toes, put yourself in a better position, and get fitter in the process.

Power Clean:
Fast Elbows
Rotate your elbows under the bar and place it on your shoulders, in the front rack. Easy enough. But in practice we have to remember to not only be fast with the elbows, but slightly release the grip, to allows a faster rotation. If you death grip the bar, you’ll notice how difficult it is to have fast elbows. The same thing happens with kipping muscleups on the turnover, gripping the rings too hard makes it difficult to get on top. With the Power Clean cue yourself for fast elbows, catching with those elbows up high, but remember to release the grip just a bit to allow for a faster rotation.

Aerobic Power on the Stamina side is what we have going here. Grip and midline fatigue will compound quickly! So work to manage it, the 12 minutes will go by very fast. Your goal is go unbroken but smooth on the power cleans and TTB or variation. Be mindful of the push presses, and get them done in one set, pushing the reps. Before each of the 2 minute marks, give yourself a few deep breaths and make sure you can do that. Having to break up the push presses will slow you down drastically, and if you choose a weight too heavy, it will seriously cut into the time you have to accumulate rounds. Think about crisp and tight transitions through this workout. You can’t afford to waste time and energy here.
The first set of push press happens at 2:00.

3 rounds
20+20 side crunches
30 Russian twists 20kg/10kg
20 cal airbika
10 box step overs with kb 60/50cm, 24kg/16kg