10 EMOM
3 Bench Press %75-80
5 SETS (every 2 min)
10 Strict Press %55-60
5 Strict Pull Ups
16 EMOM
1st: 20 Sec Handstand Shoulder Tap (s1: 30 secHS Hold)
3th: 20-30 Sec Deadhang
2nd: 12-15 Push Ups
4th: 12 Box Jump Over
Gymnastics Class
9 EMOM
15 Sec. Pull Up Hold + 5 Pull Up
15 Sec. Bottom Push Up Hold + 8 HRPU
15 Sec. Hang. L-Sit Hold + 5 Toes to Bar
Teams of 2
25 AMRAP
Buy In:
80 Toes to Bar + 80 Handstand Push Up (Same Time)
2-4-6-8-10…
Russian Push Up
Narrow Pull Up
Shoulder Tap Plank
Diamond Push Up
Chin Up
Core:
100 Med Ball Sit Up