A. Workout

24min EMOM
1. 15/12cal Echo Bike
2. 12-18 alt. DB-Snatches
3. 18/14cal Row
4. 5-15 Burpees

A. Skill and Strength

BenchPress + Hollow lift offs

B. Wod

Emom12

1. 30s A-Jumps
2. 30s Plate walk overs
3. 30s pinch grip farmers walk

A. For time:

3 km row
3 min Rest
2 km row
2 min Rest
1 km row
1 min Rest
500 m row
30 sec Rest
250 m row

TC:40 min

A. Clean and Jerk

In 5-6 sets work up to 80% of 1RM Clean and Jerk.
then do 2 additional singles at that weight

B. Push Press 2 Reps

2 Push Press

1 set of 3 reps at the heaviest weight from last week.

C. MetCon

10 rounds of:
1 Rope climb
3 wall-facing HSPU
6 alt. pistols

A. Gymnastics Skill

12min to work on your kipping/butterfly pull up/C2B:

1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)

2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM

3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes

B. 10 minute AMRAP of Double-Unders, Alternating Dumbbell Reverse Lunges, and Strict Handstand Push-Ups

60 Double-Under
20 Alternating Dumbbell Reverse Lunges
15 Strict Handstand Push-Up