5 Rounds for time:
15 HSPU
15 Ring dips
30/24cal Row

TC 20min

A. (0:00-20:00)
45s. Row/Bike + Squat twist
45s. Row/Bike + Up & down dog
45s. Row/Bike + Spider lunges (alt.)
45s. Row/Bike + Single leg Scale (alt.)

3 rds:
3-8 Front squats
Add weigths

Mobility btw sets.
- Couch stretch
- Pigeon stretch
- Front rack

B. (20:00-30:00)
Front squat:
5x5
@ 73%
Every 2min.

C. (30:00-60:00)
EMOM x20:
1.) Bike
2.) Wallball
3.) Row
4.) Rest...

• you choose reps.

60s. Row/Air bike
12 Air squat
12 Ring row
12 Push up

45s. Row/Air bike
9 Back squat
9 Good morning
9 Press (behind neck)

30s. Row/Air bike
6 Snatch grip deadlift
6 Muscle snatch
6 OHS

Mobility:
- Spider lunge + twist (alt.): 45s.
- Up & down dog: 45s.
- Pigeon stretch: 2x20s.
- Couch stretch: 2x20s.
- Chest: 2x20s.
- Lats: 2x20s.

"MAMBA"
AMRAP in 18 minutes
5 Ring Muscle-Ups/Ring dip
8 Power Cleans @80/60kg
24 Box Jumps @60/50cm

In honor of Kobe Bryant (R.I.P.)

GYMNASTIC STRENGTH

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3-4

For time:
21 T2B
15 KB snatches 24/16kg L-arm
9 Burpee box climb overs 120/100cm
21 T2B
15 KB snatches 24/16kg R-arm
9 Burpee box climb overs 120/100cm
21 T2B
15 Double KB snatches 2x24/16kg
9 Burpee box climb overs 120/100cm
21 Pull-ups

TC 15min

• Build to days heavy 2reps
• Leave 5-10kg in the tank
• Rest 3-5min

Then additional

3x3 Deadlift
- 2reps in the tank
- Rest 3-5min

15 min EMOM
5 OHS 40kg/25kg
5 bar over burpees

3 rounds for quality
5+5 wind mills
5+5 OHS side squats
HBH 36s
ABH 36s
100 single unders

Sumo Deadlift 3RM