Gymnastic Strength
warm up
2 round
5 EB Kang Squat
10 m Plate Duck walk
20 secs HS hold
10 Hollow rock
Back Squat
3 Set x 3 reps at 80%
2 set x 3 reps at 85%
2 set x 3 reps at 90%
Superset 1
2 set
20 DB Chest fly
20 Bent over back Fly
superset 2
3 set
6/6 Single Leg BB Deadlift
6 DB Man maker
Metcon
Metcon
Warm up
500 m row
2 rounds of
10 Barbell Elbow rotation
5 Pausing Thruster
10 m Plate Duck walk
5/5 Single arm KB Push jerk
Clean complex
Every 2:00 mins x 6 sets
1 Squat Clean + 1 Squat + 1 Jerk
*start with 80% of your RM
Conditioning
For time
3 mins on : 90 secs off x 3 sets
12 cal row
12 Toes to Bar
12 Burpees box jump over
AMRAP In Remaining Time: KB Swing (24/16 kg)