A. Pull over

Skill: -low bar progression
-high bar pull over
—>Multiple pull over

Gymnastics wod:
Amrap‘10
10 T2B
50 DUs
10 Ring rows
50 DUs

A. Functional endurance

Amrap‘10 in teams of 2
Sled pull +push YGIG

(Rest 2 min)

Amrap‘10:
200/150 m Row
20 m weighted Walking lunges
8 Burpees over rower

(Rest 2 min)

Amrap’10:
400 m run
(Rest 30 sec)

A. Outdoor Partner Wod

With a Partner:

3 ROUNDS FOR TIME:
30 cal Echo Bike (split)
10 SA Devils Press (sync)
10 Wall Walks (split)
(T.C. 15 min)

AT 20 MINS ON CLOCK

AMRAP 15: (YGIG per round)
200m run
10 Wall Balls
6 TTB

A. Death By Dual Dumbbell Hang Squat Cleans and Front Squats

Dual Dumbbell Hang Squat Clean
Front Squat

Reps go from 1+1 to 10+10

B. Death By Dumbbell Deadlifts and Devil's Presses

Dumbbell Deadlift
Devil's Press

Reps go from 5+5 to 9+9

A. Front Foot Elevated Dumbbell Split Squat 3 x 6-10

6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat

with controlled ecc. and 1sec. pause in bottom position (4'' elev.)
rest 60sec. btw legs
work @RPE 8-9

B1. Ring Push-Up 3 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up

work @RPE 8-9 (RPE 10 last set with perfect form)

B2. Strict Pull-Up 3 x 5-10

5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up

work @RPE 8-9 (RPE 10 last set with perfect form)