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Skill Muscle-ups Strength EMOM x15: 1. 8 Dragon flies 2. 30-50 Double-unders 3. 3 Wall-climbs 4. 30-50 Double-unders 5. Rest EMOM x15: 1. 8 Strict pull-ups 2. 20 Hollow rocks 3. 8-10 Burpees 4. 20 Supermans with small plates 5. Rest

Olympic Lifting EMOM x12 Build to a heavy complex of Hang power clean, Touch and go squat clean, Jerk – Add no more than 10lbs per round EMOM x10 Even minutes: Hang squat clean, Front squat, Squat clean, Front squat Odd minutes: 5 Push jerks Use 75% of above

Skill Handstand balance / Muscle-ups WOD @0:00 15-12-9: Overhead squats, Bar facing burpees, Pull-ups @10:00 15-12-9: Dead-lifts, Box jump overs, Handstand Push-ups

A1. Dead-lift 4×4, 2×4, No rest, A2. Strict press 4×4, 2×4, Rest as needed B1. Weighted single leg bridge 1×8/8, 3×8/8, No rest B2. Bridge DB Bench, alternating 1×8/s, 3×8/s, Rest as needed C. 3 Rounds for time: 15 Hang power cleans, 15 Burpees

Conditioning AMRAP in 5 min: 5 Clean and jerks, 10 Cal assault bike Rest 5 min AMRAP in 5 min: 10 Cal ski, 15 KB Swings, 30 Double-unders, 15 KB Swings Rest 5 min AMRAP in 5 min: 7 Thrusters, 10 Cal row Rest 5 min AMRAP in 5 min: