A. 25 minute AMRAP of Medball Clean passes s, Rowing, Dumbbell Push Presses, and more

20 Medball Clean passes
Row
20 Dumbbell Push Press
20 Dumbbell Snatch
10 Devil's Press

A. Toes to bar and Double unders

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

>capacity workout 6-8 sets

5-12 T2B ( scale ROM)
X Double unders
(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. Gymnastics Capacity

4 sets

10m Handstand walk / 20 shoulder taps(with feet on box)
2-3 wallclimbs
4-8 pushups

Rest 60-90s

B. 15 minute EMOM of Box Jump With Step Downs, Double Kettlebell Push Presses, and Ring Rows

Box Jump With Step Down
Double Kettlebell Push Press
Ring Row