Gymnastic Strength
Warm up
Row 500 m
3 sets of
10 Air Squat
10 Plate Ground to overhead
EMOM 8 mins
70 single unders or 35 double unders
Supersets 1
3 sets of
8 Hang Double KB Power clean and Jerk
8 Burpee Knee to chest
Supersets 2
3 sets of
10 m Bear crawl or 4 m Side Wall walk (2 m to the right and 2 m to the left)
10 Wall ball (technique not aim for weight) or Double KB thruster
METCON
Warm up
500 m row
2 rounds of
5 EB Stiff leg deadlift
5 EB Muscle Clean
5 EB Thruster
10 Kipping
10 v-sit up
Conditioning
‘Open 23.1’
RX
AMRAP 14 mins
60-calorie row
50 toes-to-bars
40 wall-ball shots (9/6 kg)
30 cleans (62/43 kg)
20 ring muscle-ups
Scaled
AMRAP 14 mins
60-calorie Row
50 Hanging Knee Raises
40 Wall-Ball shots (7/5 kg)
30 Cleans (43 kg/30 kg)
20 Chin-Over-Bar Pull-Ups