A. Team workout

Amrap:
In Teams of 2

20 Medball situp passes
25 syncro DB-thruster
30 Burpee boxjump over (split as needed)
400 m run

A. Rope climbs

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

20 min EMOM:
1. 1-3 rope climbs (or prone rope climbs x2)
2. 20-45 sec. DB Head grip
3. 15-20 V-ups /Tuck ups
4. 8-15 Diamond push ups
5. Rest

A. 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches 3-3-3-2-2-2-1-1

3 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
3 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
3 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
2 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
2 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
2 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
1 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches
1 1 Pause Snatch Pull + 2 Slow Snatch Pulls + 2 Power Snatches

Start with the 1st weight after the empty bar and build up with good form or work on technique! Pause the first pull just below knee.

B. Gymnastics Holds + Carries

Amrap10 for quality

10-15s chin over Bar L-hang
50m SA KB FR carry (right)
10-15s Ring Top Suppport hold
50m SA KB FR carry (left)
Scale chin over bar L-hang to regular L-hang
Scale Ring hold with feet support