A. Conditioning

25min EMOM
1. 45sec. Bike for cal
2. 10-14 alt. DB-Snatches
3. 45sec. Box step overs
4. 8-12 Single arm DB-P. Press + 6-10 Ring Rows
5. rest

A. 7:30 EMOM of Jerk Dip + Jerk Drive + Split Jerks

1 Jerk Dip + Jerk Drive + Split Jerk

Build up weight each set

B. 7:30 EMOM of Split Jerks

1 Split Jerk

Build up weight each set

C. For Time: Deadlifts, Power Cleans, and Shoulder to Overheads

12 Deadlift
9 Power Clean
6 Shoulder to Overhead

A. 6 Rounds For Time of Running, Rowing, and Echo Bikes

Run
Row
Echo Bike

A. 10 minute AMRAP of Running, Wall Walks, and Pull-Ups

Run
3 Wall Walk
6 Pull-Up

B. Rest for 3 minutes

Rest

C. 10 minute AMRAP of Burpee over Dumbbells, Alternating Reverse Goblet Lunges, and Alternating One-Arm Dumbbell Snatches

4 Burpee over Dumbbell
8 Alternating Reverse Goblet Lunge
12 Alternating One-Arm Dumbbell Snatch

A. In Teams of 2

Amrap‘10: YGIG per round
6 Hang snatches (45/35 kg)
6 pull ups
6 barfacing burpees

Rest 3 min

5 rounds for Time:
10 Thruster (45/35)
20 deficit push ups
30 Sit ups

->everything Split as needed

A. Gymnastics Capacity WOD

EMOM30

1. 10-20 alt. Pistols/ Skater squats / reverse lunges
2. 6-10 C2B pullups + 10s L-hang
3. 3-5 Burpees + 3-5 Boxjumps + 3-5 Burpee Boxjumps

A. Deficit Barbell Back-Racked Reverse Lunges 3 x 5-8

5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges

rest 60sec. btw legs
work @RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

controlled eccentric
work @RPE 8-9

B2. Weighted Supinated Pull-Up 3 x 5-8

5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up

work @RPE 8-9