Gymnastic Strength
Warm up
500 M row
2 rounds of
10 Ring rows
10 Hand release push up
EMOM 12 mins
Mins 1 : 8/6 cal row
Mins 2 : 6 Burpees
Repeat 6 rounds
Supersets
4 Sets of
4 Pull up
6 Bench press
15 KB Sumo Deadlift High Pull
METCON
Warm Up
400 m run
2 rounds of:
10 V-sit up
5 EB strict press
10 Kipping
2 slow pull up
Push Jerk
3-3-3-3-3
*work to heavy
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
8 Push Jerk [50/30 kg | 35/20 kg] | (20/15 kg)
8 Pull up | Banded Pull up | Ring rows