Weightlifting
Shoulder Press (75%x5x5)
(15min)
Warm ups: 40%x5, 60%x5
Warm ups: 40%x5, 60%x5
Gymnastics
Metcon (3 Rounds for reps)
EMOM 15
Minute 0,3,6,9,12- 7x5second negative inverted bar rows
Minute 1,4,7,10,13- 20 to 40 second dead hang
Minute 2,5,8,11,14- 8 Ring Dips
Minute 0,3,6,9,12- 7x5second negative inverted bar rows
Minute 1,4,7,10,13- 20 to 40 second dead hang
Minute 2,5,8,11,14- 8 Ring Dips
Record total score for each movement. **for the deadhang put total seconds you hang on the bar.
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
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