Strength (20 Min)
Deadlifts
15 – 12 – 9-6-3:
*MUST be unbroken/touch-and-go
*Go to heavier!
WOD
10 EMOM:
4 Strict Pull-ups (Rx+ = 6 Strict Chest To Bar Pull Ups)
6 Box Jump Overs 60/50 cm
Max Alt. Dumbbell Snatches 22,5/15kg
*Score = Total Reps of Dumbbell Snatches
GYMNASTICS CLASS
Focus on Skills
15 EMOM
4-5 Muscle Ups
30-40 sec. Free Handstand Hold
8-10 Negative Deficit Push Ups
6-8 Strict Toes to Bar
6-8 Kipping Handstand Push Ups
Teams of 2
18 AMRAP
P1:
6 Pull Ups
6 Diamond Push Ups
8 Hollow Rocks
15m R – 15m L Single KB Overhead Carry
P2:
6 Bench Dips (weighted)
8 V-Ups
6 Narrow Chin Ups
15m R – 15m L Single KB Front Rack Carry
Not: Her set sonunda partnerler yer değiştirir, bir set bitmeden diğer partner başlayamaz.