All Levels

Strength
A. 21:00min EMOM:

1/4/7/10/13/16/19 - 5-8 Double KB Front squats(heavy)
2/5/8/11/14/17/20 - 5-8 Strict TTB
3/6/9/12/15/18/21 - 10m Sled rope pull


Metcon
B. For time:

2 - 4 - 6 - 8 - 10

Double KB Thrusters 24/16kg

KBS 24/16kg

5:00min Time cap

Weightlifting

Weightlifting
A. Clean & Jerk (squat clean + split jerk)
A.1 Technical max in singles.
A.2 Drop down to 90% and do one CNJ every minute for as long as possible.
Time cap: 30 minutes.

Gymnastics

Gymnastics
A. 3 Sets of:

A1. :30/:30s Side Arch hold
A2. 5 - 10 Hanging Leg Raises
A3. :30s Chest-facing wall HS hold

B. 3 Sets of:

B1. 30/30 Side Arch rocks
B2. :10s L-Hang
B3. :30s Inverted hang

C. For time:

40m Walking lunges
40m Bear crawl
40m Walking lunges