A. 25 minute EMOM of Toes to Bars, Alternating One-Arm Dumbbell Snatches, Double-Unders, and more

5-10 Toes to Bar
8-12 Alternating One-Arm Dumbbell Snatch
Double-Under
8-12 Single Arm Overhead Reverse Lunge
8-10 Push Press
Run
Rest

A1. Goblet Cyclist Squat 4 x 10-14

10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat
10-14 Goblet Cyclist Squat

A2. Pull-Up 4 x 3-6

3-6 Pull-Up
3-6 Pull-Up
3-6 Pull-Up
3-6 Pull-Up

A3. Alternating Dumbbell Shoulder Press 4 x 10-16

10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press

(5-8 each side)

B. Accessoires

3 Sets
12-15 Cuban Press
15-25 triceps push down
8-10 hamstring slide out

A. Snatch

Every 90s for 15 sets

7 sets
2 hang snatch

5 sets
3 low hang snatch pulls

3 sets
4 snatch grip deadlift

B. Finisher

Amrap5 of Plank Pain

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

If possible keep the weight of last week.

B. Front Squat 4 x 3

3 Front Squat
3 Front Squat
3 Front Squat
3 Front Squat

Add 2,5-5kg from last weeks weight

C. Metcon

Amrap8
2/4/6/8/10....Boxfacing Burpee Boxjump overs (24/20")
8 alt. Stepovers (2x22,5/15)

A. Gymnastics Skill

12-15 min to work on Kipping Ring Muscleups

- Support holds
- strict Ringpullups/ringrows/Ringdips/pushups
- transition in low rings
- Swinging on High rings
- hips to rings raises
- (supported) Ring muscleups

B. Metcon

12 rounds for time
6 Barbell thruster (42.5/30)
6 lat. Burpees over the bar

TC 12 min

B. Metcon

12 rounds for time
6 Barbell thruster (42.5/30)
6 lat. Burpees over the bar

TC 12 min