CHIN UP STRENGTH

10 min. EMOM 1-3 reps Partner Chin Ups
ODER
10 min. EMOM 1-5 reps Chin Ups
ODER
build up to a 1 RM weighted Chin Up

EMOM 16 min. (30 sec. on / 30 sec. off)

1. min.: L-Hang
2. min.: Renegade Row
3. min.: Hollow Rock
4. min.: Chest To Ring Hold on low Rings

Strict Press

8,6,4,2 (increase weight each set)
then 1xAll Out @ 65 % of last set

Intervals

5 Rounds of 60 sec. on / 30 sec. off:

Assault Bike
Burpees
KBS

*one round is 60/30 of Bike, then Burpees, then KBS. Then repeat.

In 13min work up in complex:

Hang Clean pull+Hang Clean+Clean pull+Clean

Strenght

3*5 Tempo DL (2222)

3 sets:

8-10 Z-Press
15 Bent over Flys (with 5sec pause every 5 rep)

Row

7 rounds:
30sec hard pace
30sec recovery pace
20sec hard pace
30sec recovery pace
10sec hard pace
30sec recovery pace

1min rest between rounds

Snatch Complex

EMOM 12 min.

Power Snatch + Low Hang P. Snatch (pause for 2 sec. below the knee) + Hang Power Snatch

*start at 60% of 1 RM Power Snatch and build weight

Gymnastics

Pull Up Skill Training

EMOM 10 min.

*do X reps in a fluent motion. You should be able to perform your chosen number throughout the 10 minutes
*practice Kipping OR Butterfly

WOD

AMRAP 15 min.

10 DB Cluster (choose weight which allows you to finish the Clusters in 2 sets or unbroken)
20/15 cal. Row
15 Box Jumps (24"/20")

Accessories

3 sets:

10 GHD Sit Ups
20 Russian Twists
20 sec. Hollow Hold
20 sec. Superman Hold

Rest 1 min.