Gymnastics&Core 

Emom14 

1 30 sec handstand hold 

2 20 vsnaps 

3 10 hspu (deficit) 45/35

4 20 toes to bar 

5 2 legless rope climbs 

6 30 sec l- sit hold 

7 10 pistols 
WOD 

20-16-12-8-4

Toes to bar 
10-8-6-4-2

Clean & jerks 

Weights increasing 

10@ 135/95

8@ 155/115

6@ 175/135

4@ 195/155

2@ 225/185
Scale 

95/65

115/85

135/105

155/125

175/145