A. 3 Rounds For Time of Partner Medicine Ball Sit-Ups, Pull-Ups, Wall Ball Shots, and Wheelbarrows

30 Partner Medicine Ball Sit-Up
10 Pull-Up
30 Wall Ball Shots
Wheelbarrow

B. 20-18-16-14 Double-Unders, Dumbbell Snatches, Echo Bikes, and Kipping Toes to Bars

Double-Under
Dumbbell Snatch
Echo Bike
Kipping Toes to Bar

A. Toes to Bar Skill + Gymnastics Tabata

> Toes to bar Skill training for 10 mins
- beat swings with lat activation
- knees to chest
- toes to bar

>Capacity Workout

6 sets of:
5-12 T2B ( scale ROM)
8-12 DB lat pull over
(30 sec rest)

> Core Tabata (20 on 10 sec off)

10 rounds of:
1. Hollow hold
2. Arch hold

2 min rest

>Grip Tabata

10 rounds of:
1. Active hang
2. Plate pinch hold

A. Snatch Complex

Every 90s for 12 sets (18 min)

1 snatch lift off (2s hold below knee)
1 powersnatch
1 Overheadsquat

Build up weight with good form or work on technique!

B. 10 minute EMOM of Hang Power Snatches and Echo Bikes

6-10 Hang Power Snatch
Echo Bike

Alternate between the exersises. Focus is a good form at the Power snatches!