Gymnastic Strength

Warm up

500 M row

2 rounds of

10 Ring rows

10 Hand release push up

EMOM 12 mins

Mins 1 : 10/8 cal row

Mins 2 : 6-12 Burpees

 

Repeat 6 rounds

Supersets 

4 Sets of

4 Pull up

6 Bench press

12 Plate front raise

12 KB Sumo Deadlift High Pull

 

METCON

Warm up

3 rounds of

15 Cal of Row

15 Double Unders

3 Snatch at empty bar then 1st weight then 2nd weight

1 Wall Walk

 

Open 23.3 (Rx/Scaled)

Starting with a 6-minute time cap, complete::

 

5 Wall Walks | scaled wall walks

50 Double-Unders | 50 Single unders

15 Snatches (43/30 kg | 30/20 kg)

 

5 Wall Walks | scaled wall walks

50 Double-Unders | 50 Single unders

12 Snatches (62/43 kg | 43/30 kg)

 

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

 

20 Strict Handstand Push-Ups| Hand release push up

50 Double-Unders  | 50 Single unders

9 Snatches (83/55 kg | 52/35 kg)

 

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

 

20 Strict Handstand Push-Ups | Hand release push up

50 Double-Unders  | 50 Single unders

6 Snatches (102/70kg | 62/38 kg)

 

FOUNDATION

 

For Time: (Time Cap) 12 minutes

 

5 Bear Crawls

50 Jumping Jacks

15 Snatches (20/15 kg)

 

5 Bear Crawls

55 Jumping Jacks

12 Snatches (22.5/17.5kg)

 

5 Bear Crawls

60 Jumping Jacks

9 Snatches (25/20 kg)

 

5 Bear Crawls

65 Jumping Jacks

6 Snatches (27.5/22.5 kg)