Gymnastic Strength
Warm up
500 m row
2 rounds of
10 EB Goodmorning
10 EB SDHP
EMOM 12 min
4-6 Deadlift
at Bodyweight
Corework
4 Sets:
5 Pull up (weighted)
8 Strict Presses
5 Devil Presses
8 Upright Row
METCON
Warm up
500 m row
2 rounds of
2 wall walk
4 Strict Pull up
8 EB behind the neck strict press
8 Burpees
Presses
3 set of 3 Push Presses
then
3 set of 2 push Jerk
then
3 set of 1 Split Jerk
Conditioning
Amrap 12 min [Adv | Int | Basic]
4 Burpee Box Jump (60/50 cm) | Burpee step up | Burpee
6 Handstand Push Ups | Elevated HSPU | Push up
8 Pull up | Banded Pull up | Ring rows