A. For Time: Rowing, Pull-Ups, Partner Medicine Ball Sit-Ups, and more

Row
100 Pull-Up
150 Partner Medicine Ball Sit-Up
200 Partner Wall Balls
Row
Burpee

> Row: YGIG
> Pull Ups: YGIG
> Sit Ups: with 1 Med. Ball 9/6kg
> Wall Balls: 9/6kg

Remaining time: Burpees YGIG

A. Skill: Toes to bar

- kipping swings (Hollow/Arch)
- knee raises
- multiple knee raises
- knee raises + leg kick
- practice X-rep unbroken T2B

ADVANCED:
12min EMOM (20sec. rest!)
#1 xreps T2B
#2 2-3 Wall Walks

B1. Banded Overhead Carry 4 x 15

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

> increase weight each set

B2. L-Sit on Parallettes 4 x Max Seconds

L-Sit on Parallettes
L-Sit on Parallettes
L-Sit on Parallettes
L-Sit on Parallettes

> sc: 12 reps alt. leg lifts

A. Skill

For 10 min work on handstand walk

- shoulder leaning on with kick up or wallfacing or on box
- box circles
- plate climbs on wall or box
- Partner assisted

B. 21-15-9-6-3 Burpee over the Dumbbells and Dual Dumbbell Hang Power Cleans

Burpee over the Dumbbell
Dual Dumbbell Hang Power Clean