Notes:
Performance and Fitness
WOD 1 is a skill and strength development gymnastic WOD so focus on performing the movements well. WOD 2 you want to try and move fast with little to no rest between exercises. You should be able to do all 20 AKBS reps unbroken.
Performance
WOD 1
EMOM 20
Min 1: 5 BMU
Min 2: 12 T2B
Min 3: 10 Strict Chin Ups
Min 4: 15 V-Ups
Min 5: Rest
WOD 2
5 Rounds For Time
20/16 cal Row or 15/12 Cal Bike
20 AKBS @ 24/16kg
12 Minute Time Cap
Fitness
WOD 1
EMOM 20
Min 1: 5 Strict Chin Ups
Min 2: 12 K2C
Min 3: 10 Ring Rows
Min 4: 15 V-Ups
Min 5: Rest
WOD 2
5 Rounds For Time
250/200m Row
20 AKBS @ 20/12kg
12 Minute Time Cap
Home WOD
4 Rounds
AMRAP 5
10 Push Ups
10 Sit Ups
10 Air Squats
10 Ground to Overhead
2 Minute Rest