A. Snatch Balance 5 x 3-5

3-5 Snatch Balance
3-5 Snatch Balance
3-5 Snatch Balance
3-5 Snatch Balance
3-5 Snatch Balance

light weight!

B. Snatch Grip DL + High Pull + Snatch 3 Sets

Snatch Grip DL + High Pull + Snatch
Snatch Grip DL + High Pull + Snatch
Snatch Grip DL + High Pull + Snatch

C. Barbell Overhead Reverse Lunge Step 3 x 12-16

12-16 Barbell Overhead Reverse Lunge Step
12-16 Barbell Overhead Reverse Lunge Step
12-16 Barbell Overhead Reverse Lunge Step

A. 5 Rounds For Time of Run with Medballs, Rowing, and Running

Run with Medball
Row
Run
Row

A. 24 minute EMOM of Toes to Bars, Running, Burpee over Dumbbells, and Dumbbell Thrusters

5-10 Toes to Bar
Run
6-10 Burpee over Dumbbell
6-10 Dumbbell Thruster

finish sub 1:30

A. For Time in Teams of 2

50-30-10 (Split)
Lateral Burpees over bar
T2B
Partner WB

5-3-1 (each)
Clean +Jerks (80/65 kg)

A. Gymnastics Strength WOD

Amrap7
2 HR pushups (+2 each round)
5 Boxjumps

Rest 1 min

Amrap7
2 V-ups ( + 2 each round)
5 burpees

Rest 1 min

Amrap7
2 Strict pullups (+2 each round)
5 Burpee Boxjumps

A. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

All sets RPE 8-9 - ME for last set

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

RPE 8-9 - ME for last set

B2. Chest Supported Incline Dumbbell Row 3 x 8-15

8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row

RPE 8-9 - ME for last set

C. Barbell Lying Skull Crusher 3 x 8-15

8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher

@RPE 8-9 - ME for last set

D. Band Pull Apart 100 Reps

100 Band Pull Apart

Accumulate 100 reps in sets of 10-20 with minimal rest.

A1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

controlled eccentric

A2. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. 20 minute AMRAP of Rowing, Alternating Dumbbell Box Step-Ups, and Burpees

Row
12 Alternating Dumbbell Box Step-Up
9 Burpee