Strength
*Start with empty barbell and increase every successful set.
In 15 minutes, establish:
1 hang power clean + 1 front squat
WOD
Teams of 2:
10:00 AMRAP
Partner 1: Max Calorie Ergo
Partner 2: 20 Wall Balls 9/6 kg
Rotate every time the other partner completes the wall balls. Score is total calories on the ergo.
Core
3 Sets
30sec Quadruped Plank Hold + 25 Hollow Rocks + 20 Russian Twists
1′ Rest
GYMNASTICS CLASS
12 EMOM
15 Hanging Hollow Rocks
15 V-Sit Ups
15 Hanging Arch Rocks
15 Banded Face Pulls
Teams of 2
25 AMRAP
Buy In 100 Partner Med Ball Sit Ups
14 Superman
13 Hand Release Push Ups
12 Pull Ups
11 Sync. Air Squats
12 Chin Ups
13 Box Pike Push Ups
14 Sit Ups