Strict Gymnastics
For Quality
0:00-5:00
3 Strict Handstand Push-ups
:15 Second Alternating Single leg L-Sit
5:00-10:00
3 Deadstop Handstand Push-ups
6 Toes to Bar
10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Handstand Floater Practice or handstand shoulder taps
“Rokan Birthday”
AMRAP in 17 Mins
*2 Burpees Lateral over Bar EMOM
17 Thrusters (40/25 kg)
17 Pull up
17 Front Squat (40/25 kg)
17 Sumo deadlift High Pull (40/25 kg)
17 Push Press (40/25 kg)
17 Toes to Bar
17 Alt. DB Snatches (22.5 kg/15 kg)
17 Overhead Squat (40/25 kg)
17 Sumo deadlift high pull (40/25 kg) (40/25 kg
In remaining time Max Distance of Rowing