Gymnastic Strength
Warm up
Row 500 m
2 rounds of
5 burpees
10 Kipping
EMOM 8 mins
10-16 Box step up
Supersets 1
4 sets of
6 Burpees box jump
6 Toes to Bar
Supersets 2
3 sets of
8 Pendlay row
8 Plate Hammer Curl
4 Strict Pull up
METCON
Warm up
Row 500 m
then 2 rounds of
5 Kang Squat
10 Kipping
5 Bar facing burpees
10 GHD Back extension
Deadlift
3-3-3-3-3
Conditioning
[Adv | Int | Basic]
10-9-8-7-6-5-4-3-2-1
Pull up | Banded Pull up | Ring Row
Lateral Burpees over bar| step over | burpees
Time cap 12 mins