W10D6
Gymnastics
4 Sets
Max Tempo Pendlay Row (2/4 BodyWeight) (2121)
1′ rest btw sets
3 Sets
Max Seated Single Arm Neutral Grip Row with Resistance Band (1 Set=R+L)
1′ rest btw sets
Metcon
Alternate EMOM 28:
1st: 1 Power Clean + 7 Hand Release Push Up
2nd: 1 Power Clean + 7 Toes to Bar
3rd: 1 Power Clean + 7 Burpees (no jump)
4th: 1 Power Clean + 7 Box Jump Overs
*barbell weight is 70/50 kg
*box height is 60/50 cm
S1; 1 PC + 5 reps
S2; 3 Double Dumbbell Power Cleans + 3 reps