4.12.19

Gymnastic Skill

3 Rounds at each Station

1- Hollow, arch, lat pull x10

2- 6-8 Tempo ring rows

3- 3-6 Jumping bar muscle-ups


Gymnastic Efficiency

Emom 8

Opt 1: Bar muscle ups

Opt 2: C2B

Opt 3: Pull ups

Notes: Aim to add more reps to the gymnastic efficiency section.


Power Endurance

Amrap 7

3-6-9-12 Ladder

Toes-to-bar

Clean and Jerk 60/ 40

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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

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