Movement activation
Gymnastics prep
T2B- Pull up- Wall walk/HSPU – Pistol
Partner Wod
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Toes-to-Bars - HKR
40 Box Jumps
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Pistols- Gymnastics squats
20 Cal bike
10 HSPU- Box HSPU
10 Muscle-Ups
Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min Cap 21 wall balls 21 cal row Wod 3 6 mins AMRAP 3 posit
Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees
Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Sntach / Power Clean and Jerks
