Gymnastic Strength
HSPU Strength:
EMOM 9
1- 5 Seated Z Press
2- 5 Negative HSPU
3- 8-10 Feet elevated Pike Push Ups
Gymnastic Power
3 Rounds in teams of 4
Max reps:
Pull Ups
Notes: Each reaching a max unbroken set)
Gymnastic Endurance
Amrap 12
4 Rounds
10 T2B
20 Wall Balls
In remaining time:
Amrap
5 Bar muscle ups
20 Pistiols
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7