Updated: May 4
Gymnastics Not For Time: 5 Strict Handstand Push-Ups/ Box HSPU 5 Strict Ring Dips/ Box Dips 5 Pullups Then AMRAP 18: 10 Lateral Burpees Over Dumbbell 10 Dumbbell Box Step-Ups 10-20-30-40-50… Single Dumbbell Hang Clean and Jerks …Continue to add 10 reps to the dumbbell hang clean and jerks each round.
On the 1:30 x 5 Sets: 3-Position Muscle Snatch 3 Overhead Squats Then On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Then AMRAP 15: 25 Overhead Squats 30/20 20 Single Dumbbell Hang Clean and Jerk
For Time 10 Deadlifts 85/65 10 C2B 1 Power Clean 85/60 3 Front Squats 85/60 20 HSPU 20 Bar Facing Burpees 1 Power Clean 85/60 3 Front Squats 85/60 30 DB Snatches 30 Toes-To-Bars 1 Power Clean 85/60 3
Front Squat Complex 5 Sets: 1 Power clean 1 Tempo Pausing Front Squat 33x1 1 Pausing Front Squat 2 Front Squats Then Partner WOD 1 work 3 min 1 rest 3 mins 5 Rounds each : AMRAP 3:00 12 Single DB Box