A. Conditioning

24min EMOM
1. 45sec. C2-Bike
2. 6-8 DB P. Cleans + 6-8 alt. DB-FR rev. lunges
3. 30sec. Farmers walk
4. 8-12 DB-P. Press + 8-12 air squats

A. 1000-800-600-400-200 Rowing and Running

Row
Run

A. Snatch complex

12 Sets:

1-4:
1 snatchdeadlift; 1 snatchpull; 1 snatch; 2 Overheadsquats

5-8:
1 snatchdeadlift, 1snatchpull; 1 snatch

9-12:
1 snatchpull; 1 snatch

B. 8 minute EMOM of Snatch Grip Deadlifts and Hang Snatches

16 Snatch Grip Deadlift
12 Hang Snatch

A. Gymnastics Strength and Capacity EMOM

EMOM24 (6 sets)

1. 6-10s L-hang + 6-10 T2B
2. 6-10s protraction hold + 6-10 handrelease pushups
3. 6-10s active hang + 6-10 pullups (jumping PU)
4. Rest

A. Amrap’30

10 burpee Box get over (YGIG)
20 pull ups (Split)
30 hang DB cluster (2x22,5/15 kg) (Split)
400 m run (together)

A. 24 minute EMOM of Rowing, Wall Walks, Toes to Bars, and Single Arm Kettlebell Hang Squat Cleans

Row
1-3 Wall Walk
5-10 Toes to Bar
8-12 Single Arm Kettlebell Hang Squat Cleans
Rest