WOD
As many rounds and reps as possible in 20 minutes of:
15 box get-overs 75/60 cm
10 dumbbell snatches 22.5/15 kg
5 pull-ups
Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
GYMNASTICS CLASS
12 EMOM (40 on / 20 off)
Russian Dips
Muscle Ups
Strict Toes to Bar
Handstand Push Ups
Teams of 2
8 Rounds For Time (Time Cap: 30 Min.)
16 Australian Wide Pull Ups
16 V-Ups
16 Wide Push Ups
16 Air Squats
16 Australian Narrow Chin Ups
16 Superman
16 Hand Release Push Ups
-In the remaining time-
Max. Partner Med Ball Russian Twist