Gymnastics
Metcon (No Measure)
EMOM 12
Minute 0,3,6- 12 Handstand Kicks
Minute 1,4,7- 3 Wall Walks
Minute 2,5,8- 30second Wall plank
Minute 0,3,6- 12 Handstand Kicks
Minute 1,4,7- 3 Wall Walks
Minute 2,5,8- 30second Wall plank
Metcon (Distance)
Find 3RM Deficit HSPU
(10min)
Either Kipping or Strict is ok. Write a note in the box
If you don’t have RX HSPU, work on your HSPU.
Either Kipping or Strict is ok. Write a note in the box
If you don’t have RX HSPU, work on your HSPU.
Weightlifting
Deadlift (75%x4x5)
(15min)
5 rounds of 4 rep DL
5 rounds of 4 rep DL
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1 MU
6 Box Jump 36″/30″
9 Triple Unders
1 MU
6 Box Jump 36″/30″
9 Triple Unders
1MU=4 MU transitions=4 burpee pull ups=4 burpee jumping pull ups
1 TU=2 DU=5 Singles
1 TU=2 DU=5 Singles
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