A. Skill and strength

Ropeclimbs + Goblet stepups

B. Wod

In teams of 3-4

Amrap12
8 wallballs each (others hold pushup support )
4 Hand supported Burpees each (others hold plank)

A. 2 min on 1 min off

2 min on 1 min off for 30 min
Amrap:
10 Shuttle runs
10/8 cal Echo bike

A. Snatch 16 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. 5 Hang Power Snatches + 5 Overhead Squats 8 Sets

5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats
5 Hang Power Snatches + 5 Overhead Squats

C. 10 minute AMRAP of Wall Walks, Toes to Bars, and Echo Bikes

3 Wall Walk
12 Toes to Bar
Echo Bike

A. Gymnastics Skill

12 min to work on Rope Climbs
- different Foot Wrap variations
- practice standing and hanging just with one arm
- practice first pull, jump to rope and first pull, second pull
- most efficient descent

B. 12:30 EMOM of Push-Ups, Box Jump Overs, and Rowing

Push-Up
Box Jump Over
Row