Gymnastics
Pendlay Row (EMOM 5 30sec Pendlay Rows 95/65)
Record the total reps for the score
Pull-ups (For 7 minutes, 3 Pull ups every 30 seconds )
42 if you don’t miss any rep
Do 3 ring rows and 3 Jump C2B pull ups if you don’t have pull ups (84 if you don’t miss any)
Do 3 ring rows and 3 Jump C2B pull ups if you don’t have pull ups (84 if you don’t miss any)
Metcon
Metcon (AMRAP – Reps)
EMOM 21
Minute 0,3,6,9,12,15,18- 8 Toe to Bars
1,4,7,10,13,16,19- 15 Box Jumps
2,5,8,11,14,17,20- 30 Double unders
Minute 0,3,6,9,12,15,18- 8 Toe to Bars
1,4,7,10,13,16,19- 15 Box Jumps
2,5,8,11,14,17,20- 30 Double unders
Total 371 Reps if you don’t miss any.
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