Strength/skills

10min EMOM alternating min

1-2 peg board ascents
25ft handstand walk

METCON

8min AMRAP

8 pistols
30 double unders

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Clean high pulls 5×5

Gymnastics
Accumulate 90sec of:
Front planche hold

Core
GHD dumbbell press 3×10

5 rounds for time:

8 burpees
15 cals bike
8 burpees
15 cals row

Strength

Clean and jerk waves

3 sets
3-2-1

METCON

For time:

21-15-9

Box jumps 30/24
Shoulder to overhead 115/85

Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10

Weightlifting
Hip clean 3×5

Gymnastics
30 low ring muscle ups

Core
20 strict toes to bar

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