A. 14 minute EMOM of Rowing

Row

B. 13 minute AMRAP of Running and Echo Bikes

Run
Echo Bike

A. Snatchcomplex

9 Sets

1-3:
Snatchdeadlift; 1 hangsnatch; 1 powersnatch; 3 Overheadsquats

4-6:
Snatchdeadlift; 1 powersnatch; 3 Overheadsquats

7-9:
1 powersnatch; 3 Overheadsquats

90sec. Rest

B. 8 minute AMRAP of Hang Power Snatches and Overhead Squats

10 Hang Power Snatch
10 Overhead Squat

A. Team Amraps

Amrap‘12

6 lanes DB lunges (2x22,5/15) (YGIG)
8 HSPU / 2-4 wall walks (Split)
10 devils press (Sync)
12 Russian medball toss to partner (YGIG)

—> rest 4

Amrap‘8

4 lanes DB lunges (YGIG)
6 HSPU / 1-3 wall walks (Split)
8 devils press (Sync)
10 Russian medball toss to partner (YGIG)

—> rest 2

Amrap’4

2 lanes DB lunges (YGIG)
4 HSPU / 1-2 wall walks (Split)
6 devils press (Sync)
8 Russian medball toss to partner (YGIG)

A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

A2. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

A3. Pendlay Row 3 x 6-10

6-10 Pendlay Row
6-10 Pendlay Row
6-10 Pendlay Row

B. Accessories

3 sets of:
ME seated banded leg curls (1sec hold at peak - stoot for 15-25 reps)
8-12 Hammer curls
8-12 seated single arm OH-Triceps extension
rest 1min

A. Gymnastics Strength and skill Wod

4 sets (2 athletes per Station)

1 min pegboard practice
1 min rest
1 min GHD situps
1 min rest
1 min Doubleunders
1 min rest
1 min wallclimbs
1 min rest
1 min high catch boxjumps
1 min rest

A. SKILL

In 12 minutes work on strict Ring Muscle Ups:

- work on False Grip Ring rows and Ring Push ups for 4-8 reps
- Work on Support holds: Top of Ring Dip, Bottom of Ring Dip, Chest to Ring and Active Hang (both with False Grip) for 5-20sec. (Scale to push up/ring row holds)
- Also work on False Grip chest to ring pull ups and deep Ring Dips
- low ring transition
- negative Ring MU
- Partner assisted
- accumulate Ring MU

B. 10 minute AMRAP of Toes to Bars, Dumbbell Push Presses, and Double-Unders

8 Toes to Bar
12 Dumbbell Push Press
36 Double-Under