A. 5 Rounds For Time of Burpee over Dumbbells, Dumbbell Snatches, Partner Med Ball Passes, and more

12 Burpee over Dumbbell
12 Dumbbell Snatch
24 Partner Med Ball Pass
12 Kipping Toes to Bar
Wheelbarrow

A. Gymnastics

15 min skill practice for rope climbs:
-> Practice footwork
+standing up
-> Jump to the Rope and tuck up
+ footwork
+pull yourself up
-> Rope climb

10min Amrap:
1-3 Rope climbs (or prone rope climbs x2)
3-6 TTB (scale ROM)
6-9 Hollow rocks

Gymnastics Pump
3 Sets of:
5-15 Dimond Push ups (scale to box)
30 sec rest
12-20 Banded Pull ups (scale to ring rows)
30 sec rest
15-20 Lateral raises

A1. Deadlift 6-4-2

6 Deadlift
4 Deadlift
2 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 6-4-2

6 Shoulder Press
4 Shoulder Press
2 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. Single arm dumbbell Row (1 Hand + 1 Knee on Bench) 3 x 6-10

6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)
6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)
6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)

Work at 1-2RIR for each set. Weak side first.

B2. Alternating Kettlebell Goblet Cossack Squat 3 x 10-16

10-16 Alternating Kettlebell Goblet Cossack Squat
10-16 Alternating Kettlebell Goblet Cossack Squat
10-16 Alternating Kettlebell Goblet Cossack Squat

B3. Half kneeling DB single arm triceps OH Extention 3 x 8-15

8-15 Half kneeling DB single arm triceps OH Extention
8-15 Half kneeling DB single arm triceps OH Extention
8-15 Half kneeling DB single arm triceps OH Extention