A. Skill and strength

Toes to Rings + Pistol progressions

B. Wod

In teams of 3-4 Amrap12

1 Partner Echo Bike for 30s

The other do Amrap of

3 synchro burpees
6 synchro situps
9 synchro airsquats

A. Every 5 min for 30 min

A)
90 sec Echo bike @fast pace
1 min Echo bike @Slow pace
90 sec Echo bike @fast pace
1 min Rest
B)
90 sec row @fast pace
1 min row@Slow pace
90 sec row @fast pace
1 min Rest

A. Snatch 10 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

8-10 sets of 2, depending on form and feeling!

B. 3 Power Snatches + 3 Squat Snatches 8 Sets

3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches
3 Power Snatches + 3 Squat Snatches

C. 8 Rounds For Time of Handstand Push-Ups, Alternating Pistols, and Low Hang Dumbbell Snatches

5 Handstand Push-Up
8 Alternating Pistol
12 Low Hang Dumbbell Snatche

6 each arm on Snatches

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

work @RPE 8-9

A2. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

Work @ RPE 8-9

A3. 3-Point Dumbbell Row 3 x 5-8

5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row

Work @ RPE 8-9 (use a Box for hand support)

B. Accessories

3 rounds of:
30sec. band pull apart hold
30sec. Hollow hold
15sec. Pall-of hold (each)