All Levels

Strength
A. 4 Sets of:

A1. Lateral hurdle jumps, 4 to the left, 4 to the right(play with hight variations)
A2. ME Strict Pull-Ups + ME Kipping Pull-Ups(or 5 RR + 10 Kipp/Swings)
A3. :30s L-Sit



Metcon
B. 3 Rounds for time of:

10 Ring Push-Ups
20m Bear crawl
30 Walking lunges (total)

10:00min Time cap

Weightlifting

Weightlifting
A. Power snatch + hang snatch + TNG snatch

A.1 Establish a daily max in the complex.
A.2 Drop down to 80% of your max in the complex and do twenty hang snatches.

Twist 1: If you take a step forward or backwards as you stand up the overhead squat that lift is a no-rep. If you get no repped the set is over so you have to drop the bar and begin again. All good reps up until the no-rep still count.
Twist 2. If you fail a lot you have to do ten burpees over the bar before you can continue with the hang snatches.

Gymnastics

Gymnastics
A. 12:00min isometric intervall work:

:30s ON/:30s OFF Chest-facing wall HS hold
:30s ON/:30s OFF Active hang
:30s ON/:30s OFF Chest-facing wall HS hold
:30s ON/:30s OFF Active hang
:20s ON/:40s OFF Chest-facing wall HS hold
:20s ON/:40s OFF Active hang
:20s ON/:40s OFF Chest-facing wall HS hold
:20s ON/:40s OFF Active hang
:10s ON/:50s OFF Chest-facing wall HS hold
:10s ON/:50s OFF Active hang
:10s ON/:50s OFF Chest-facing wall HS hold
:10s ON/:50s OFF Active hang

B. For time:

21 Kipping Pull-Ups
21 Push Ups
15 C2B Pull-Ups
15 Strict Ring Dips
9 Bar MU
9 Strict HSPU

15:00min Time cap