Strength
12 EMOM:
- 6-8 Tempo Back Squats (rpe 6)
- 8-12 Sumo Deadlift High Pull (30/20 kg)
- 8R+8L KB Gorilla Rows
WOD
10:00 AMRAP
10 Dumbbell Shoulder Press (2x 22.5/15 kg)
5 Strict Pull Ups (Scale 10 Ring Rows)
Gymnastics
4 Sets
10 Strict Ring/Parallel Bar Dips
Rest 20 seconds
10 Strict Toes to Bar
(rest 1-2 minutes between sets)
GYMNASTICS CLASS
STRENGTH
Every 2 Min. x 4 Sets (RPE 7)
5 Tempo Strict Press (33×3)
Teams of 2
20 AMRAP
20 Crunch (each partner)
12 Hindu Push Ups
12 Mixed Grip Pull Ups
20 Crunch (each partner)
12 Russian Push Ups
12 Narrow Grip Pull Ups
10 Sync. Air Squats
Accessory 2 sets
30 sec. KB Overhead Hold
40 sec. Plank
12 DB Bent Over Row