A. Amrap‘ 30 in Teams of 2

20 WB
10 Deadlift
10 Barfacing burpees
20 T2B

—> one round sync… next round split as needed
—> you should be able to do the first set of DL unbroken

A. Snatch

9 Sets:
Work up to a heavy weight

Snatchpull; snatch; hangsnatch; 2 Overheadsquats

B. Snatchdeadlift

5 Sets:

Stand on a plate do 10-12 reps snatchgrip Deadlift

A. Conditioning

4 sets of:
4min on 3min off
20cal Echo Bike (scale as needed to stay sub 2min)
then AMRAP of:
6 DB-P. Cleans
6 DB-Front Squats
6 DB-Push Press

A. 30 minute EMOM of Rowing, SkiErgs, Echo Bikes, and Shuttle Runs

Row
SkiErg
Echo Bike
8 Shuttle Run

A. SKILL

Practice butterfly pullups for 12 min*
- box supported butterfly circles
- strict butterfly circles
- increase range of motion and add leg kick

If strength is the limiting factor
- 6-8 strict butterfly circles + 6-8 banded chinups

*After each set do 3 tall Boxjumps (high catch on low/mid box)

B. Wod

Gymnastics Wod

Amrap10
10 Pike Leg lift over KB
10 Hand release pushups
10 tuckjumps

A. Box Jump

6 sets of:
3 Box Jumps (not for max height of box but rather highest jump/landing position)
rest ~45sec.

B. 15 minute AMRAP of Toes to Bars, Kettlebell Sumo Deadlift High Pulls, and Double-Unders

8 Toes to Bar
12 Kettlebell Sumo Deadlift High Pull
40 Double-Under