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
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