Intervals

Every 5min for 5 sets

6 Pull-ups
14 SA thruster (22,5/15kg)
40 du’s
14 SA GTOH (22,5/15kg)
6 PullUps

-> scale as needed to finish every set sub 3:30

Gymnastics Strength

3 sets of:
4-6 Ring Pull ups @41X1 (scale with 2-4 neg with 3sec. hold at top,(mid range),bottom pos. - or feet supp.)
rest 60sec.
8-15 strict HSPU (scale ROM or to Pike/Box HSPU)
rest 60sec.

Try to get more reps than last week or go for a more difficult variation if possible!

MetCon

For time

50 burpee boxjump overs (24/20)
(TC @ 5 min)

Into

75 wallballs (9/6)
(TC @ 10 min)

Behind the neck splitjerk + OHS

4 sets
3 btn splitjerks + 3 OHS
Rest 60s

4 sets
2 btn splitjerks + 2 OHS
Rest 90s

4 sets
1 btn splitjerks + 1 OHS
Rest 60s

Snatch pull volume

4 sets
8-10 hang snatch high pulls
60s rest

Front Squat (Deload)

3 sets of:
1 pause Front squats with 3s pause in bottom position @ last weeks weight
Rest 90s

Snatch

Every 2min for 10 min

1 Snatch

Start @ ~ 70-80% and work up by feel
(no fails)