STRENGTH

RX
15 EMOM
Hang power snatch
Power snatch

Scaled
15 EMOM
3 Hang power snatches

METCON

RX
10 min on the clock:
Buy in: 500m Row
AMRAP in remaining time of
3 Strict handstand pushups
5 Power snatches 45/30kg
10 Pullups

Target: 6+ Rounds

Scaled
10 min on the clock:
Buy in: 400m Row
AMRAP in remaining time of
3 Box hspu or strict presses DB
5 Hang power snatches
10 Jumping pullups or body rows

Target: 6+ Rounds

GYMNASTICS

Skill: pullups

For time:
60 Pullups
50 Handstand pushups
40 Toes to bar
30 Ring dips

TC: 15 min

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