A:
Every 90sec. for 12min do:
2 Clean + (Push-)Jerks
B:
EMOM for 18min do:
1) 12/9cals Row (max. 45sec. on the rower)
2) 45sec. AMRAP Thrusters
3) Rest
Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg
GYMNASTICS
A:
EMOM 20
1) 45 sec. Device
2) Pulling Practice
3) 45 sec. Device
4) Pressing Prectice
B:
4-5 Rounds of
6-8 False Grip Ring Pull Ups
6-8 Dips
20 sec. Top Ring Support Hold
30 sec. Hollow Hold