EMOM 12 min.:
odd: 40 sec. DU Practice (various Variations)
even: 30 sec. Handstand Hold (Freestanding/Wall)
4 Rounds:
8 Single Arm Ring Rows/arm
10 Ring Body Saws
10 Med. Ball Push Ups (Tempo: 20X1)
20 sec. L-Hang
6 Rounds for quality of:
3-5 Kipping (Def.) HSPU (build up in deficit)
Rest as needed
5-10 T2B (work on Kip)
Rest as needed
15min AMRAP of:
20 DB Snatch (22,5/15kg)
10 C2B Pull Ups
20 Sit Ups
10 Burpees over DB
Every 2min for 10min (5 sets):
Clean Pull + P. Clean + below knee Clean
start @ ~40% and work up
Every 2min for 10min (5 sets):
3 Hang Cleans
start @ ~ 60% and work up
Every 2min for 10min (5 sets):
1 Clean
start @ ~ 80% and work up to max
Every 2min for 10min (5 sets):
5 P. Cleans + 5 Hang Cleans + 5 Front Squats (Bar can not rest on the floor - UB)
@ ~ 50-60% of 1RM
With a running clock:
@ 0:00
Every 2:30 for 15min (6 sets):
run 400m
then
@ 20:00
Every 2:30 for 15min (6 sets):
20/15cal Bike
3 sets of:
P. Snatch + below knee Snatch + 3 OHS
start @ ~40% and work up in weight
3 sets of:
Snatch pull + Snatch + hang Snatch
work up in weight (not max)
4 sets of:
1 Snatch
work up to a heavy weight (no fail)
5x 3 @ 75% + 5/2kg
rest 1-2min
3 sets of:
6-8 close grip Bench press
rest 30sec.
4-6 (wtd.) strict ring pull ups
rest 30sec.
6-10 strict (def.) HSPU
rest 30sec.
8-12 ring rows (elev. feet)
rest 60sec.
3 sets of:
10-15 bent over DB rows
90sec. gymn. swim
8-12 DB-rot. curls