20 sets 30s on // 30s off (go hard each set and try to stay unbroken in the KB snatches)
1. 30s ME KB facing Burpees
2. 30s ME KB hang snatch on one side (alternate arm in the next set)(24/16)
Part A: Kipping/Butterfly Pull-Ups Skill Training
work 12 min on your kipping/butterfly pull-up skills
(alternative: work on your kip or negative Pull-ups)
Part B:
Gymnastics Strength:
EMOM10
1) 30sec ME Ring Rows
2) 30sec Hollow Hold
Part C:
Gymnastics WOD:
6min AMRAP of:
15 Band Pull aparts
10 Push-ups
40 DUs
6 sets of 3min on / 2min off:
1) 20 alt. DB Snatches (22,5/15kg)
20 Burpee over DB
Max cal row in remaining time
2) AMRAP of:
6 T2B
12 Wall Balls (20/14lbs)
24 DU's