Gymnastic Strength

Warm up

500 m row

2 sets of

3 chin up

10 Push up

10 Jump Squat

 

EMOM 8 mins

15 secs of chin up hold

if it is too hard, go with 30 secs of bar hang instead

Superset 1

4 sets of

8 Strict press

8/8 Single arm DB Row

Superset 2 

4 sets of

8 Inclined Bench Press

8 Upright row

 

METCON

Warm up

 

500 m of row

 2 rounds of

3 slow pull up

10 Push up

10 EB Power clean

10 EB Front squat

Clean Pull

3-3-3-3-3

*increasing in weight and after every sets do 10 of GHD sit up

 

Conditioning

“Dewi Bday WOD”

AMRAP 10 mins [Adv | Int | Basic]

10 Pull ups | Banded Pull up | ring rows

8 Hang Power Clean (60/35 kg | 40/25 kg | 20/15 kg)

6 Front Squats (60/35 kg | 40/25 kg | 20/15 kg)