A) Hang Snatch x 3, find heaviest for the day (anywhere above knee, straps ok.)

B) CF Metcon

C) 2k row for time

Strength/Skill:

3 minutes MAX Ring Muscle-Ups

Rest 90 seconds

2 minutes MAX Ring Muscle-Ups

Rest 1 minute

1 minute MAX Ring Muscle-Ups

Scaling:

-Ring Muscle-Ups/C2B’s/Pull- Ups/Ring Rows

For time, with a partner:

200m Run (together)

100 Push-Ups (partner hangs from pull-up bar)

80 Box Jumps 24/20

200m Run (together)

60 Wall Balls (partner holds handstand)

40 Pull-Ups

A) CF Metcon

B) Planche practice: https://gymnasticswod.com/content/planche-progression-pt1

Skill: Front Squat 5 x 3 @ 60 %

WOD: 20 min 1 min stations

Min 1: 15 ring rows

Min 2: 20 Double unders (40 singles)

Min 3: 20 wall balls

Min 4: Sit Ups

Min 5: Rest

A) 6 min amrap; 4 ring mu, 20 double unders

B) CF Metcon

C) 500m to 750m recovery row, low tension, slow pace

Strength/Skill:

Front Squat

E2MOM 10 minutes

Set 1: 70%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

2x10 @65%

Scaling:

Strength/Skill:

E3MOM 15 minutes

1 High-Hang Snatch + 1 Mid-Hang Snatch + 1 Low-Hang Snatch @75%

Scaling:

-Athletes without a 1RM Snatch will use a light weight to focus on position and technique

WOD:

Skill: Push Press 5 X 3

WOD:

100 KB Swings 53/35

3 burpees (feeling like a little spicy? Do 5)

Score: PP weight and time