Warmup

Gymnastics / skill progression

Emom 5 min

3 ring rows. Hold 10 sec each

3 slow scap pull-ups 5 sec each

3 slow jumping pull-ups 5 sec each

3 strict pull-ups hold last one 5 seconds then hang for 30

3 floor ring muscle

Strength Emom 5 min

Snatch pull

Snatch high pull

Power snatch

Hang snatch

WOD 16 min amrap

Run 200 m

12 toes to bar / 20 hanging knee raises

12 power snatches  95/65

50 double unders