3 SETS every 3 min (%65 of 1rm Press)
10 Sec BB OH Hold
2 Strict Press
3 Push Press

16 AMRAP
Team Of 2
Athlete 1: DUAL DB/KB Farmer Hold (RPE8)
ATHLETE 2:
1 ROUND Strict Cindy ( 5 Pull Ups + 10 Push Ups + 15 Air Squat)
10 cal Ergo

Accessory 3 Sets:
12 BB Upright Row
15 Seated Banded Lat Pulldown
12 Kneeling KB Halo (each

Gymnastics Class

Every 4 min. x 3 sets
10 Bench Press + 10 Parallel Bar Dips
10 BB Bent Over Row + 8 Strict Pull Up
10 DB Z Press + 30 sec. Handstand Hold

2 Sets AMRAP
2 min. on / 2 min. off
10 DB Push Up
10 Australian Chin Up

rest 2 min.

Teams of 2
”Alternate Movement”
15 AMRAP
8 Pull Up
8 Toes to Bar
8 Handstand Push Up
8 Jump Squat
20 Double Under