Gymnastics/core: Hollow rock 10x 15sec work/45sec rest Metcon: 40-30-20-10 Kb swing 24/16kg Goblet squat * if you drop kb on the floor =...

Skill/weightlifting: Turkish Get Up / TGU A) practice B) 5 min to find comfortable (moderate) load for 1 rep each arm C) 3x 1/1 Metcon: 2...

Weightlifting: Back squat E2MOM for 10 min - 5 reps (build up moderate-heavy load) Metcon: 2x 5min amrap / rest 2 min between amraps 20x...

Gymnastics: 3 rounds 30 sec ring rows @21X2 1 min rest 1 min banded plank 1 min rest Metcon: 4 rounds 1 min max calories on ski-erg 1 min...

Core Emom 12 A - plank march B - palloff hold - left C - palloff hold - right Metcon 3 rounds 25 wall balls 9/6 kg 15 toes to bar 10...

Gymnastics: A) Elevator pull up (top, middle, bottom position) 5 sec hold in each position / 45 sec rest x 5 rounds B) arch hold -...

weightlifting Bench-press 10 min to find heavy 5 reps Metcon 2 Rounds Carry something heavy for 500 m run 500m (without the load) TC 15...

Gymnastics Part A 7 rounds 15 sec chin over bar hold 45 sec rest Part B Reverse tabata Ring row top position hold WOD EMOM 16 Odd: 30sec...

Skill How to row efficiently WOD 5 rounds of: 90 sec work / 30 sec rest A) Ski or row for calories B) Amrap 10x wall ball 9/6 10x db alt....

SKILL A) 10 min to practice double unders B) Swing progression - Kb hike - Kb single swing - Kb russian swing - Kb lagom swing - Kb...

Gymnastics A) Bent hollow hold 5x20 sec work / 40 sec rest B) Dead bug 5x20sec work / 40 sec rest Metcon 10-9-8-7-6-5-4-3-2-1 Thruster...

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