GYMNASTIC 10 X 20″0N-20″0FF odd: chest to ring hold even: hs hold METCON for time: buy in: 25 burpees then 3rft: 10 deadlift 50 du – 100 u buy out: 25 burpees

STRENGTH every 90″ for 5 sets 2 squat clean + 2 jerk METCON 3rft 15 ttb 15 push press 50-35 / 40-25 kg 15 box jump 15 ohs 50-35 / 40-25 kg

METCON 3RFT 7 snatch 40-25kg 21 medball v-up 2’REST 3RFT 7 hang power clean 60-40kg 21 box jump 2’REST 3RFT 7 thrusters 50-35kg 21 kb.swing 24-16kg

GYMNASTIC CONDITIONING 10 x 20″on – 20″off odd:chest to ring hold even:handstand hold (facing wall) METCON amrap 8′ teams of two complete an ascending ladder (3;6;9….) deadlift strict pullup

METCON for time: 800 mt run 50 pullup 100 push up 150 squat 800 mt run

STRENGTH emom 10′ 5 slow ohs METCON emom 16′ 1°min:10 db burpees 2°min:10 cal row 3°min:10 burpees box jump 4°min:200 mt run

STRENGTH emom 6′ 2 clean e jerk (heavy but not max) 85-90% METCON for time: 100 du / 200 su 10 muscle up o c2b pullup 20 cluster (60-45) (50-35) 10 muscle up o c2b pullup 100 du / 200…

METCON 2rft 800mt run 5 front squat 70-50 / 50-30 200 mt run 10 c2b pullup 400 mt run 15 kb.swing 24/16kg

GYMNASTIC 8 x 20″ on – 20″ off alternating odd:hollow hold even:arch hold, arms overhead METCON tabata 8rnds (20″on-10″off) row – for cals box jump db push press (20-15) deadlift (100-70)

STRENGTH emom 7′ 2 high hang snatch high pulls + 1 squat snatch METCON amrap 16′ 5 power clean 65/45 – 55/35 10 ttb 15 wallball