Gymnastic Strength
Warm up
2 rounds of
5 single arm ring row
5 Hanging leg raise
10 Push up
10 V-sit up
10 Worm walk
Strict Gymnastics
4 Rounds:
5 Strict Ring/Box Dips
:10 Seconds Pull Up hold at top
:15 Seconds Double Kettlebell Static Squat Hold
Midline
4 Rounds:
:20 Ring/Box Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold
METCON
Warm up
500 m row
then 2 rounds of
3 EB Bear Complex
10 Kipping
3 EB Sotts Press
10 GHD sit up
Push Press
2×4 reps @ 80%
2×3 reps @ 85%
2×2 reps @ 90%
Conditioning
AMRAP 12:
3 Thrusters (40/25 kg) | (30/20 kg) | (20/15 kg)
3 Toes to Bar | GHD Sit up | knee to chest
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish