Gymnastic Strength
warm up
2 round
10 kb goblet squat
10 hand release pushup
5/5 single arm ringrow
back squat
4 round
10 rep
superset 1
3 set
8 hip trust
12 ghd back extension
superset 2
3 set
10 close grip bench press
10 supinated barbell row
Metcon
Metcon
Warm up
500 m row
2 rounds of
10 Kipping
10 straight leg deadlift
10 hang Muscle clean
5 pausing thruster
Heavy Squat Clean
Every 2:00 mins x 5 sets
1 Squat Clean
*start with 85% of your RM
Conditioning
Interval 2 mins on : 1 mins off x 4 sets
12 Thruster (40/25 kg | 30/20 kg | empty bar)
12 Toes to bar
in remaining time AMRAP Burpees to target
*your score is your burpee