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A. Skill work/preparation for 16.1

B. 5 rounds of - work through the tasks at talking pace

5 Power Cleans 60/40kg

5 Over the bb burpees

5 Thruster 40/25kg

5 Ring Rows

5 TTB

17.30 Gymnastics

A. Skill: BWD Roll

Roll over L Shoulder

Roll over R Shoulder

Roll over both shoulders starting from floor (with spotters)

Roll over both shoulders starting from a standing position, bend legs while rolling

Roll over both shoulders starting from a standing position, keep legs straight during descent

B. For time:

21 - 15 - 9

Air Squats

Double Unders

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.

A. 5 rounds of:

A1. 12 Walking Lunges with 1 heavy KB over head hold 6/6

A2. 20m Waiters Walk

B. Every 3 min on the min for 6 sets:

Row/AB 12 cal

12 KBS 32/20kg

6 Burpees

A. EMOM for 16 Min

1 Hang Power Clean + 1 Below the knee Power Clean + 1 Power Clean

B. 10 Min AMRAP:

5 Ring dips

5 Pull Ups

5 m bear crawl

5 Over the box jumps 30/24

16.30 Weightlifting

CNJ anyhow

PART 1.

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

Male weights: 70/30, 90/20, 110/amrap.

Female weights: 45/30, 60/20, 75/amrap.

PART 2.

Establish a 1RM CNJ in 8 minutes.

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

A. 4 sets of:

A1. Half kneeling DB press 5x

A2. Deadlifts 6-8

B. 3 rounds for time:

5 T2B

10 Thrusters 60/40kg

15 Burpees 

17.30 Gymnastics

A. Wrist Mobility

B. Wrist Strength

C. Body Line Drills

D. HS Practice

18.30 Weightlifting

A. Hang power snatch + below the knee hang snatch + TNG snatch

A.1 Establish a daily max in the complex.

A.2 Drop down to 90% and do three additional sets.

A.3 Drop down to 60% and do thirty TNG snatches. You have to start each set with a hang power snatch + below the knee hang snatch. Not just in the very first set but after breaking up and starting a new set you have to do it, too!

B. Snatch Pulls

B.1 Five sets of three reps at 110% of your 1RM snatch.

B.2 Three sets of five reps done as TNG at 80% of your 1RM snatch.

C. Front Squat Squat - 3x10 reps. Ascending weight.

A. Complete 4 rounds for quality of:

2 Rope Climbs

4 Wall Walks

6 Turkish Get-Ups

B. AMRAP 15

Burpees x10

DB/KB Clean and Jerks x10

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

"Kelly" on the rower

40 cal row

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 30 cal/AB 20cal, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 30 cal/AB 20cal – and so on for 30 minutes.

A. EMOM 20

Odd: 6-8 Rack RDLs

Even: 4 Strict HSPUs

B. Complete the following for time:

400m Run

40 Air Squats

30 Situps

20 Push Ups

10 Pull-Ups

17.30 Gymnastics

A. For quality:

Accumulate 3:00min Passive Hang

Everytime you come off the bar perform 7 Inverted Burpees

B. For quality:

Accumulate 3:00min Active Hang

Everytime you come off the bar perform 7 Candle Stick Rolls

C. For quality:

Accumulate 3:00min of Kipp/Swings

Everytime you come off the bar perform 10 Box Jumps

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B. 10:00 cap

100m Handstand Walk

EMOM 7 Jumping Air Squats

18.30 Gymnastics

For quality:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Strict TTB

Strict Ring Dip

Strict Pull Up

19.30 Weightlifting

A. Clean & Jerk (squat clean + split jerk)

A.1 Max out in singles.

A.2 Drop down to 90% and do five additional sets of singles.

A.3 Drop down to 80% and do three additional sets of doubles. First do the cleans and then the two jerks.

A.4 Drop down to 50% and do one set of max-reps clusters.