W.O.D.:

Strength: 10 Emom: with your % 65 of max.

1-Power Snatch

1- Overh.Squat

Middle Work: 3 sets: cap 6min.:

5 reps Pendlay Row (RPE-7.5)

METCON: Team of 2

For Time: Time Cap 20min.

3 Rounds:

20- Toes 2 Bars

20- Deadlifts

10-Wall Walks

–Straight into–

2 Rounds:

30- Toes to Bars

30-Deadlifts

10- Wall Walks

–Straight into–

16 Chest2Bars/ Pull Ups (RX: 12 M.U.)

Gymnastics Class

Isometric Work
12 EMOM
30 Sec. KB/DB Overhead Hold
40 Sec. KB/DB Front Rack Hold
40 Sec. Hollow Hold

25 EMOM Max. Reps (40on/20off)
Wide Pull Up
Deficit Push Up
V-Up
Chin Up
Air Squat

Score: Total Reps