Weightlifting
Back Squat (65%x5x5)
(15min)
Warm ups: 40%x5, 5%x5
Warm ups: 40%x5, 5%x5
Gymnastics
Metcon (No Measure)
EMOM 15
Minutes 0,3,6,9,12- 15 Jumping C2B pull ups
Minutes 1,4,7,10,13- 35 second dead hang
Minutes 2,5,8,11,14- 7x5second negative ring rows
Minutes 0,3,6,9,12- 15 Jumping C2B pull ups
Minutes 1,4,7,10,13- 35 second dead hang
Minutes 2,5,8,11,14- 7x5second negative ring rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
3 Strict Handstand Push-ups*
6 Box Jumps 30/24″
9 KB Swings 2pood/1.5pood
3 Strict Handstand Push-ups*
6 Box Jumps 30/24″
9 KB Swings 2pood/1.5pood
*can be scaled to 3x4second Negative handstand push-ups, 3 pike push ups, or 3 inclined push ups
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