CrossFit

A: For Weight
5:00 EMOM
6 TNG Snatch

Rest 1 min

5:00 EMOM
3 TNG Snatch

Rest 1 min

Every 30 secs (5 mins)
1 Snatch (Heavy)
Score is the total of the 3 heaviest successful lifts from the 6, 3 and singles.

B: 16:00 Tabata
20work; 10rest
4:00 Assault for calories
4:00 V-ups
4:00 Row for calories
4:00 Alternating DB snatch 22.5/15kg

Gymnastics

A: Strict Muscle-ups; skills and drill; 10:00

B: False Grip Ring Pull-up (3 x 10-12; rest 2:00 B/W)

C: 10:00 EMOM; Kipping Beat swings or Gymnastics pulling movement of choice.

D: 21-15-9
Ring Dips
True Ring Rows (feet up)
1 x 20m Handstand walk between rounds

E: 3 rds

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold

– rest 1 min –