Gymnastic Strength
Warm up
2 Rounds
30 Single unders
8 GHD Sit up
4 Pausing OH Squat
8 Hanging leg raise
4/4 Single arm ring rows
Skill work (review)
Double unders
work for 20 mins, if you already have it, work on your breathing and target number
Odd Object movement
4 Sets
5 Snatch Balance
30 secs Chinese plank
5 DB Man maker
Hybrid Cardio
Warm up
2 Round:
250 m Row
10 Air Squat
10 Push up
5/5 single arm KB Thruster
10 Hollow rock
Conditioning
For Time:
Buy in: 60/48 Cal Row or 600 m run (20 laps)
4 Rounds:
10 Empty Barbell strict press
15 EB front squats
20 Box Step Ups
20 Double Hang KB Clean and Jerk (2×16 kg/12 kg)
Cash out: 60/48 Cal Row or 600 m run (20 laps)
Time Cap 30 mins