A. EMOM for 16 Min

Odd: 15 sec ring support hold

Even: Bend over bb row (sup. grip) x 6-8

B) 10 Min amrap:

21 alt. KB Snatches 24/16kg

15 Pistols

9 Russian twists

18.30 Gymnastics

A. 3 Sets of:

A1. 10 Pseudo Planche Push Ups

A2. :30 Reverse Plank(feet elevated)

B. 3 Sets of:

A1. 1-2 Descents „The Swimmer“

A2. :30 Pseudo Planche Plank

C. For quality:

10 - 20 - 30

Hollow Rocks

Arch Rocks

19.30 Weightlifting

Snatch anyhow

PART 1.

Complete as much of the following work for time. Time camp: 10 minutes.

Male weights: 50/30, 70/20, 90/amrap.

Female weights: 35/30, 50/20, 60/amrap.

PART 2.

Establish a 1RM snatch in 8 minutes.

No rest-time between Part 1 and 2. Scale the weights as needed.