5 SETS (every 1:30 min)
3 Paused Split Jerks (3 sec hold split position )
9 EMOM
12 Db Heavy Shrugs
12 DB Lateral Raise
Team Of 2
3 ROUNDS 21 CAP”
20 Single Db Squat Clean (22.5/15)
10 Wall Walk
20 Steps Single Db Front Rack Lunges
Gymnastics Class
12 EMOM
30 Sec. Wall Sit Hold
15 Hanging Box Assis. Hollow Rock
12-18 Parallel Bar Dips
15 Weighted Superman
Teams of 3
21 AMRAP
P1:
6 Handstand Push Up
8 Narrow Pull Up + 8 Wide Pull Up
10 Toes to Bar
P2:
KB Front Rack Hold
P3:
Rest