251206 Saturday

Gymnastics 15 min EMOM Min 1: 10-20 sec bottom of the ring dip hold Min 2: 10-20 sec top of the ring row hold Min 3: max hollow hold Min 4: 10-30 sec HS hold Min 5: 10-20 sec 90 degree pull-up hold Me

Weightlifting Squat snatch Build to 2RM DnG 5 min emom 1 squat snatch with 3 sec pause at the bottom and at the top At 70-80% Metcon 9 min amrap 3-6-9-12-15-18-etc Burpee box jump over SDHP 50/35 C2B

in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee