5 Rounds For Time

20 KB Swings
30 Floor Presses (KB+KB)
40 Sit-Ups
50 Air Squats
3 min Rest

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• Half the reps if doing a Deload + finish the workout with 10-15 min Mobility instead.
• scale up to Pullups + Pushups if it is doable.

Skill:

Power snatch/ barbell cycling

WOD:

EMOM:

Odd: 3 Power snatch + 3 OH lunge each leg

Even: 100m run

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)

3 Rounds:
400m Run / 400m Row or Ski / 1+½ Stairs
15 Box Jumps w. step down (61/51cm)
5 DB Man Makers (50/30)
Rest 2:00

• 25:00 Cap (total time)

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

Skill:

Skin the cats

WOD:

For time

12-9-6-3

thrusters 30/20
burpees
pull ups

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)

4 sets of:
5 Deadlift + 5 Bent over row @65-75% of 1RM snatch
- Use snatch grip on both movements
- All sets w/ same weight
- Rest 2min btw sets

Overhead Squat 10 RM

Every 90 sec 1snatch 6 rounds

SP: 2x10 (50-60%)

Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135