W.O.D.:

Strength: Cap 12 min. 4 Sets

1. OverHead Hold 10sec.
2. OverHead Press 5 reps

Metcon: Team of 2. İ.G.Y.G.

10 ROUNDS: (5 each) Cap: 20min.

60 DU/ 120 SU

12 HandStand Push Ups

8 Dual DB Devil Press (2*22/15)

CoRE: 2-3 sets

1. 30sec. Max reps DB Side Plank (R)
2. 30sec.Max reps DB Side Plank (L)
3. 30sec. Max reps DB Flutter Kicks

Gymnastics Class

Teams of 2
”Mini AMRAP’s”

5×7 AMRAP
I.G.Y.G

A)
8 Handstand Push Up
10 Toes to Bar

Rest.

B)
8 Chest to Bar Pull Up
10 One Leg Diamond Push Up

Rest.

C)
20 Double Under
8 Wide Push Up

Rest.

D)
8 Parallel Bar Dips
10 Narrow Pull Up