3 Rounds
A1) AMRAP 4:
60 Double Unders (S1; 40 DU – S2; 100 SU)
30 Reps Wall Balls 9/6 kg (S1; 24 reps)
5 Reps Bar Muscle Ups (S1; 3 reps – S2; 7 C2B or Pull-Up – S3; 12 Parallel Bar Row)
2′ Rest
A2) AMRAP 4:
20 Cal Ergo
25 Reps Dual DB S2TO (2x 20/15 kg)
3 Legless Rope Climb (S1; 5 Rope Climb or 12 Chin-Up – S2; 20 Supinated Ring Row)
2′ Rest
Score: Total reps for every rounds
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GYMANSTICS CLASS 20.30
9 EMOM
30 sec. Pull Up L-Sit Hold
30 sec. Hollow Hold
20 sec. Goblet Split Squat Hold (each)
24 AMRAP
Teams Of 2 IGYG
6 Handstand Push Ups
8 Mixed Grip Pull Ups
10 V-Ups
20 meters Offset Overhead /Front Rack Carry (change grips after 10 meters)
Accessory 3 Sets
12 Banded Triceps Extension
12 Dual DB Hammer Curl
10R-10L Bulgarian Split Squats