WARM-UP

1 ROUND

10 PVC Pipe Around the Worlds

10 Arm Haulers

8 Push-Up to Pike

8/8 Single Leg Glute Bridge-Ups

Into…

1 ROUND

10 PVC Pipe Pass Throughs

10 Arm Haulers

8 Ring Rows

8 Snatch Grip Deadlifts

Into…

1 ROUND

10 PVC Pipe Cuban Press

10 Arm Haulers

:15/:15 Top and Bottom Ring Support

8 Hang Muscle Snatch

SKILL (ALL)

EMOM × 10 MINUTES

MIN 1 – 2 Power Snatch*

MIN 2 – Reps of Gymnastics**

*Start Moderate and build slightly past workout weight.

**Gymnastics Options…

3-5 SLOW Ring Rows

3-5 Strict Pull-Ups

1-3 Burpee Up-Down Pull-Ups

1-3 Ring Muscle-Ups

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME

1 Power Snatch (185/135)

2 Ring Muscle-Up

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME

1 Power Snatches (135/95)

2 Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 Cat/Cows

10 Alt. Scorpions

:30 Down Dog :30 Up-Dog

-Rest as Needed b/t Sets-