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3 rounds - 1 min at each station

Sled pull for m

Row for cal

Support position on rings for quality

Rope climb for reps

Active Hang for quality

Rest 1 min

AMRAP 20

5 Shoulder to Overhead (155/105)

30 Double Unders

**Every 4 minutes (Starting at 4:00) athletes do 10 burpees 

A. EMOM for 12:00

2 Sumo Deadlifts + 6-8 Ring Rows

B. AMRAP 5:

10 total ski hops

5 strict HSPU

A. Bar Muscle Up - Skill work for 25min

B. Complete the following for time:

15-10-5

Odd Object Front Squat (AHAP)

Bar Muscle Up

17.30 Overhead Mobility

- Breathing and Bracing

- Scap Positioning

- Lat/Pec/T-Spine Mobs

18.30 Gymnastics

A. Monkey Bars and other hanging fun

B. 5 sets for quality of:

10 Plyo Jumps from box to box

20 total side over arches

30s. pseudo planche plank

A. 3 sets

A1. From the Hang Position: 1 Snatch Pull + 1 Muscle Snatch + 1 Power Snatch

A2. pinch grip plate hold x ME

B. For time - time cap 10:00

Run 800 Meters

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

A. Complete 4 rounds for load of:

A1. :30 Front Rack Hold + 3 Shoulder to Overhead

A2. weighted step ups x 12

B. Teams of 3 - for 6 rounds total:

Partner 1: Row 500/350m

Partner 2+3 10m alt. buddy carry until 1 is done.

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A. 3 sets of:

A1. Lateral lunges w. kb press outs x 5/side

A2. sup. seated sled pull x 10m

A3. Side Plank x 30s/side

B. Complete 3 rounds for time of:

30 Double Unders

20 DB Thrusters 

10 Push Ups

“Khufu”

For time: 10 Power Cleans 90/60kg 20 Strict Handstand Push-Ups 30 Alternating Dumbbell Snatch 30/20kg 40 Wall Ball Shots 10/6kg 50 Calorie Row 40 Wall Ball Shots 10/6kg 30 Alternating Dumbbell Snatch 30/20kg 20 Strict Handstand Push-Ups 10 Power Cleans 90/60kg

A. EMOM for 20min, starting with an empty barbell, adding 5/2,5kg(total) each Minute to the Bar:

1 Press for as long as possible, if you FAIL, reattempt within the same minute with a push press. Push press for as long possible, if you FAIL, reattempt within the Same minute with a push Jerk. Push Jerk for as long as possible, if you FAIL Start with 5-10 lateral Burpees over the Bar on the next Minute until the clock hits 20:00.

B. With 65% of your heaviest PJ of A.:

30 reps for time

A. 4 sets

A1. Banded Hinge x10

A2. MB Hang to triple extension x5

A3. Hang Power Clean x5 (3s pause in the catch) - ascending weight

B. 10:00 AMRAP

1 Rope Climb

5 Wall Walks

10 TTB

15 m Handstand Walk

17.30 Gymnastics

A. Front lever:

5x10sec. FL progression hold

B. For quality:

10-8-6-4-2

Box jump over + FWD roll

5-4-3-2-1

Wall walk + Neg. HSPU(Chest-facing-wall, 3sec. descent)