A:
10min to practise Kipping Pull-ups
Advanced: Practise Butterfly or Bar Muscle-ups

B:
3-3-3-3-3 Thrusters
5 sets of 10-15 Compression Sit-ups
Start a new round of both exercises every 2:30min.

C:
"Fran"
21-15-9 reps for time of:
Thrusters
Pull-ups

RX: 42.5/30kg

ENDURANCE

8 sets of:
750m row @ 1:50/500m
45sec rest

Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)

If you are coming the first time: find your steady target pace.          

MONDAY
STRENGTH: Thruster / Skill Practise: Kipping Pull-up / WOD: "Fran"
ENDURANCE: Intervals on a device

TUESDAY
STRENGTH: Snatch / WOD: Rounds with Rowing/Run and Snatch
OLY: Clean + Split Jerk

WEDNESDAY
STRENGTH: Low Bar Back Squat / WOD: Tough Tripplet EMOM
GYMNASTICS: Skill: Bar Pull-over

THURSDAY
STRENGTH: Pull-ups + Handstand Push-up Practise / WOD: 20min AMRAP with DB skills
STRENGTH: Back Squat + Accessory: Lunges + Shoulder Strength

FRIDAY
WOD: Long Steady Pace Workout

SATURDAY
STRENGTH: Clean / WOD: 15min AMRAP mainly with bodyweight exercises

A:
Practise / Intro of Ring Muscle-ups

B:
In Teams of 2, AMRAP in 20min of:
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 (C2B) Pull-ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatches
10 Ring Muscle-ups

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 65/45kg
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