Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
6 Lunges
6 Burpees
6 Medball clean
First EMOM 12 mins
mins 1 : 12-16 Walking Lunges
Mins 2 : 50-80 Single unders or 30-50 Jumping Jack
x 6 Sets
Second EMOM 12 mins
mins 1 : 8-12 Medball cleen
Mins 2 : 6-10 Burpees
x 6 Sets
METCON
Warm Up
400 m run
then,
Preparation equipment and try every movement 5 reps
Conditioning
Min 0:00 – 12:00
800 m run
Then, in remaining time
AMRAP
10 Air squat
10 Box Jump (60/50 cm) | (50/30 cm) | Step up
10 Single arm DB Clean and Jerk (22.5/15 kg) | (17.5/10 kg) | (12.5/7.5 kg)
Min 12:00 – 15:00
Rest
Min 15:00 – 27:00
800 m run
Then, in remaining time
AMRAP
10 Wall ball
10 Double KB Deadlift (2x 24/16 kg) | (2x 16/12 kg ) | 2x 12/8 kg)
10 Sit up
Min 27:00 – 30:00
Rest
30:00 – 35:00
AMRAP
Cal Row/ Ski*/ Bike**
*ski score x1.2
**Bike score x1.5