W.O.D.:

Strength: 6-EMOM: Balance Work

1- Snatch Balance

1-Overh.Squat

with Your % 65 0f max 1 RM Snatch.

Strength: 4-EMOM:

3-Sotss Press (RPE-4/5)

Metcon: 15 AMRAP:

Ergo -15 cal

Double DB Wolking Lunges -15mtr (22/15kg)

KB American Swing -15 reps (20/16kg)

Box Step Down -15 reps

Core: 3 sets:

1. Wieg. Sit Ups 20 reps
2. Flutter Kick 20 reps
3. Mountain Climber 20 reps

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Gymnastics Class

12 EMOM
40 sec. Dip Hold
20 sec. Chin Up Hold
30 sec. Hollow Hold

Teams of 2
18 AMRAP

20 Toes to Bar
30 Diamond Push Up
30 Strict Pull Up or Aust. Pull Up
20 Pike Push Up
10 Sync. Burpee