5 SETS (Every 2 min) (Rpe 7-8)
3 Push Press + 2 Push Jerks+ 1 Split Jerks
12 AMRAP
60 Double Under / 120 Single Under
20 Single DB/KB Overhead Lunges
12 Pull Ups
Accessory
3 SETS (RPE 7)
10 Lateral Raise
10 Zottman Curl
30 sec Dead Hang
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Gymnastics W.O.D:
12 Emom:
- Ring Push Ups 12
- Bar Dips 8-10
- BB Overhead Hold 20-30sec.
- Defic. Pike Push Ups Hold 15-20sec.
8 Emom:
- DU 50/ 80SU
- Alt.V-Ups
- Single Cross.Overs 30
- Alt. Toes2Bars 10
15 Amrap: Team of 2
Plate G2OH 30
Burpee Pull Ups 30
1 Wall Walk +1 WF Handst.Push Ups 10
Plate Overh. Sit Ups 30