Vertical Pulling Strength

Chin Ups

5 sets of 3-5 reps
(Weighted/Bodyweight/Partner Assisted)

- 90-120 sec. rest between sets -

Upper Body + Core Strength Basics

15 min. EMOM (30 sec. on/30 sec. off):

Ring Plank Hold
Ring Curls
Push Ups on Med. Ball
Renegade Rows
Hochstechen

Gymnastics Strength

10min EMOM
1. 5-8 strict HSPU (scale to 3-4reps neg., Push ups or seated DB-press on Box)
2. 1-2 legless Rope Climbs

Gymnastics static Strength

12min EMOM
1. ME top of ring support hold (up to 30sec.)
2. ME Chin over bar hold (up to 30sec.)
3. ME bottom of ring support hold (up to 30sec.)
4. ME tempo inverted bar rows 2020 (up to 40sec.)

WOD

9 sets of:
10sec. ME cal Bike
30sec. rest
- total = 6min -

EMOM 9:

EMOM 3:
- 3x Drop Snatch + Paused OHS

EMOM 3:
- 3 No Feet Scarecrow Snatches (dynamic start)

EMOM 3:
- 3 Tall Snatches

Work up:

- High Hang Power Snatch --> Squat
- High Hang Squat Snatch
(TC: 13 Min)

AMRAP 8 for Quality:

- 10 alt. KB FR rev. Lunges (Front Foot elevated)
- :15 L-Hang
- 10 Band Pull aparts

In Teams of 3:

5 Rounds:
- 30s Bike all out
- 3:30 Min easy Jog
(Time: 20 Min)

In Teams of 2:

4 Rounds:
- 90s Row
- 3:30 Min easy Jog
(Time: 20 Min)

Clean and Jerk

5 sets of:
2 C+J @ 70%+ (by feel)

Back Squat

4x 7 @ 80%
rest ~3min

Push - Pull

5 sets of:
6-8 strict press @ 70%+ (by feel - 1RIR)
rest 1min
6-8 chest supp. BB rows
rest 1min

Accessories

3 sets of:
12-15 bent over rev. flys (light)
20-30 banded leg curls
4-8 roll up to neg. leg raise (3-6sec.)